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-
Week 4 Day 4 Strength
Back squat up to 5 rep max
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 3 reps at 85%, 2+1 at 90%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 3+1 at 80%, 3+1 at 85%, 2+1 at 90%A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm -
Week 3 Day 4 Strength
Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm -
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Köysikiipeily, seinäpallo ja kahvakuula Workout
Superkids
5 x amrap
1 köysikiipeily
5 wallball
7 kahvakuulaheilautustaNinjat
5 x amrap2 köysikiipeilyä
10 wallball
12 kahvakuulaheilautusta -
EMOM fun - heavy press + metcon Workout
EMOM 10 min
1 Strict Press @ 95/65#
6 KB Swings
6 Med Ball Slams @ 20/14# -
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CFPORVOO WOD 24.1.2017 Workout
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The Monday Monster Mash 7/30/18 Workout
15 rounds for time of:
50m DB Farmer's Carry 50's/35's
25 double unders3 rounds for time of:
20 GHD sit-ups
10 clean & jerks 135/954 rounds for time of:
400m run
9 Chest-to-bar pull-ups
7 chin-over-bar pull-ups
5 strict pull-ups*Rest 5 minutes between workouts
The whole workout is by CrossFit Linchpin, @crossfitlinchpin on Instagram. New workout every day!