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

Pena Strength

2RM Bench press
Double Unders - Power Snatch Workout

AMRAP 10 min:
30 double unders
15 power snatches (m-75, w-55)

Scaled to 35#

2 rounds + 26 DU

This workout kicked my butt. I really think I could have done WAY better but I absolutely could NOT get in a rhythm with my DU's ... I think the DU god was mad at us because i know a few other people had the same problem I did.

I could really feel yesterday's workout during the snatches today. ouch!
MU and Power Snatch Workout

For time:
5-4-3-2-1 Muscle Ups
2-4-6-8-10 Power Snatch 70kg
Crossfit total Workout

Crossfit total
CFweightlifting.com Strength
1. cln and jerk: work up to 70%x1, 75%x1, 80%x1, 85%x1x4
Snatch 1 RM Strength

Snatch 1 RM
Jackie Workout

“Jackie”
Row 1000m
50 barbell thrusters (45lb barbell for men and women)
30 pull-ups
Day 2 - 6 week Back Squat Challenge Workout

20 x 160# Back Squat
Modified "Diane" Workout

21-15-9
Deadlift 175#
Kettlebell swing 53#
120531 Crossfit 402 WOD Workout

A) Rack Jerk (behind neck)
3-3-3-3-3

135,165,205,245,255

B) 21-15-9
Burpees
Deadlift (225)
Ring Dips (assisted)

Time: 12:22

Need a training program?

Pena Strength

Double Unders - Power Snatch Workout

MU and Power Snatch Workout

Crossfit total Workout

CFweightlifting.com Strength

Snatch 1 RM Strength

Jackie Workout

Day 2 - 6 week Back Squat Challenge Workout

Modified "Diane" Workout

120531 Crossfit 402 WOD Workout