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-
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Generic De-Load2 Workout
5x5 Front Squat @ 205
5x5 Strict Press at 115
abs reverse hyper
5x5 pull-ups & dips -
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Squat Hard Workout
W/U
Load to 315
5 sets: 5,4,4,4,3, then drop to 275 and did 3x2235 for 5x5 on bench press
5x5 Neutral Grip Pull Ups & Dips
3x10 Reverse Hyper3x10 Jack Knives & Bulgarian bag swing @ 20#
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Garage Oly Workout
Snatch 126 137
3, 3, 3, 2, 1 147 158
168
Clean and Jerk 153 166
3, 3, 3, 2, 1 179 191
204Block Snatch Pull (mid-thigh) 189 5r3s - actually did 5x3 with straps - no blocks available
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OPT Workout
A. PS build to 80% of 1RM in 10 min
B. PS 80% of 1RM x 1 every 30 sec for 6 min
C. 8' AMRAP
Row 200m
15 ring dips
Rest 5 min
D. 8' AMRAP
4 KB Snatches Right Arm, 2 pood
4 KB Snatches Left Arm, 2 pood
8 T2B
20 DU
Rest 5 min
E. 6' AMRAP
20 DU
3 HSPU
4 KBS, 2 poodA. 225
B. 185
C. 5 + 200m
D. 5 + 2
E. 6 +14 -
CrossFit ASA AM Workout