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-
Strength - Deadlift Workout
2-2-2-2-2
135-165-185-205-.....god dammit attempted 225, thinking it wasn't going to be too heavy. Then blew out the back. 205 certainly felt good. 225 seemed doable. Oh well, hopefully better in a few days. -
Ground-to-overhead/Jumping Squats & Deadlift/Pushups Workout
7min Snatch complex. 4rds w/ 115#, 4rds w/ 135#
7min AMRAP
7 Ground-to-overhead 115#
7 Jumping squatrest 3min
7min AMRAP
20 Deadlift 115#
20 Push Ups5 +5
4rds -
Crossfit Southie 5/23/13 Workout
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05.23.2013 Workout
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05.24.2013 Workout
5RFT
5 Power Snatch (50kg/32kg) or (110/70)
5 Hang Squat Snatch
5 OHS65#. Power snatches were the hardest. Had 1 no-rep for hang squat snatch in the first round
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MBC Workout
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UNF - run, squat, dip, s/u; d/u, s2o, t2b, row; chipper Workout
Baseline: Pre-SOP and Box Breathing, then ROM Drills. 3 rounds – Run 200m, 10x back squat (45#), 10x dips, 10x sit ups.
Time: 6:09.2Work Capacity: Complete 2 rounds for time of:
100x double unders
50x shoulder to overhead (95#/65#)
50x crunchy frog
200m row
T: 10:26.3, 15:10.2 = 25:36.6
35# dbStrength: Bench press – 5-3-3-2-2-1-1-1 (Establish a new 1 RM)
55# x8, 65# x5, 75# x4, 75# x3Stamina: Chipper, not timed: 30x bench @ 115#-135#/75#-95#, 75x plyo push ups, 400m duck/prisoner walk.