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-
Clean / Hang Clean complex Strength
Clean / Hang Clean complex
Work up to 1rm Clean + Hang Clean
15 minutes -
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Open box A 05/02 Strength
E3MOM, for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)immediately followed by. . .
E3MOM for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)immediately followed by. . .
E3MOM for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving) -
5X3 Split Jerk (with 3 count OH hold in split) Strength
5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed
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CrossFit Endurance - 28Jun11 - Coach Amelia Workout
800m Run (in the monsoon rain)
15 Slam balls 30#
20 Hip Extensions
600m Run
30 Slam balls 30#
40 Hip Extensions
400m Run
50 Slam balls 30#
60 Hip Extensions
200m Run
60 Slam balls 30#
80 Hip Extensions -
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5/13/15 Workout
10 minute amrap
5 muscle ups (5 strict pull ups/ 5 ring dips)
10 sit ups
15 shoulder to overhead 95#
10 sit ups -
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