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-
PS & PC&J waves Workout
A. 3-3-3-2-2-2-1-1-1 power snatch
Straight into
B. 3-3-3-2-2-2-1-1-1 power clean & push jerk
Lift every 75 sec
Score - heaviest 1’s, 2’s & 3’s
-
-
CrossFit HK WOD 11-16-12 Workout
Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. [115#]Conditioning
4 rounds of:
1 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
[8 walks + 84 calories] -
-
-
-
-
Tempo Trial Workout
Choose one of the following:
Swim: 800 m/y TT
Bike: 12M TT
Run: 5M @ last weeks 5k pace -
-