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-
West Ender Bender Workout
Hey Team.....
4:30s ON : 1:30s OFF
Conditioning Stations & Paired Exercise
1) ROPES & 10 Burpee
2) RUN & 20 Roll out
3) MBALL SLAM & 15 Thrust
4) SKIP & 25 STRICT Press
5) ROW & 30 Pike
6) SKI & 50 CrunchThe EXERCISE REPS are what matters. AIM TO GET THROUGH 3 Rounds EACH. P1 starts on Conditioning P2 starts on Reps, YGIG format.
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Vesta CrossFit 07.21.2015 Workout
4 rounds for time
15 wall ball @9/6
10 deadlift @100/50
5 muscle clean @40/25
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Metabolic - Gymnastic - Weightlifting Workout
5 rounds 1min each station
row (cal)
wall ball shot @9/6
pull up
rest -
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Vesta CrossFit 07.24.2015 Workout
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push ups walking lunges and clean and kerk Workout
20' find your 1RM OF Bench press
rest 5' then
15' amrap
5 push ups
10 kb walking lunges
15 kb alternate Clean and jerk
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2º ciclo força terra Strength
75-85-95% referente a 90% de 1rm
ultima serie realizar a maior quantidade de repetições possíveis -
28.9.2023 (week 2/9) snatch balance + ohs & snatch deadlift + snatch & power clean + jerk & snatch pull Workout
week 2/9
WARM UP + TECHNIQUE 10-15min
SNATCH BALANCE + OHS
3[3+2]@up to 72%, 3[3+2]@77%, sn-%, rest 2min
FLOATING HALTING SNATCH DEADLIFT + SNATCH *halting 3sec
3-4[3+1]@up to 75%, 2[3+1]@79% sn-%, rest 2min
POWER CLEAN + SPLIT JERK *both side
4-5[1+2]@up to 81%, jerk-%, rest 2min
DEFICIT SNATCH PULL *full foot
2-3x3@+5kg today best snatch, rest 2min -
2º ciclo força agachamento Strength
75-85-95%
% referente ao 90% de 1rm
na ultima serie realizar a maior quantidade possível de repetições
