Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Squat Challenge, Ring Dips, Dead Lifts Workout
Squat Challenge (95#) failed at rep 17.
Then,
4 Rounds
15 Ring Dips (MOD: green band)
10 Deadlifts 275/185 (MOD 95#)
Very bummed I didn't get the last 3 reps in the Squat Challenge but still happy to turn a 5RM into a 17RM. NO strength on the DL today. Set up for 115# and couldn't get it off the ground at one point so I bailed to 95#. Not a stellar workout for me!
I don't remember my time for this one.
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CrossFit Total Workout
1rm Back Squat (125#) PR by 10#
1rm Shoulder Press (65#) PR by 5#
1rm Deadlift (145#) Same
335# (PR by 15#)
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10x10 Workout
Pre-WOD - Find 3RM Bench Press
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
Back on track Workout
3 pull ups
10 squats (50 kg)
70 push ups
100 move kb back and forth to each side of the body (16 kg)
15 one arm kb press (12 kg)First time at the gym for over three months. It´s going to hurt tomorrow! The pull ups was a disappointment.. I´ve lost a lot of strenght during those three months in Africa.
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10x10 Workout
Pre-WOD - Find 3RM Bench Press 165#
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
Wednesday 7 MINUTE AMRAP Workout
Hang Power Clean 2rm 70% -- #165
Hang Power Clean 3rm 75% -- #175Wod:
3 MUSCLE UP PROGRESSION
9 BURPEES
18 WALL BALLS- I had poor conditioning and my shoulders were super sore. My goal was two rounds. I did two round 3 muscle up progressions and 4 burpees.
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10x10 Workout
Pre-WOD - Find 3RM Bench Press
WOD
10 RFT
10 pull ups/10 ring dips (5 rounds of each)
100m run
10 push ups
100m run
30 second rest between rounds. -
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