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

Fri 23/11/18 Strength

Strength:

1RM front squat
CrossFit Open 15.1a Workout

1-rep-max clean and jerk

6-minute time cap
2.“Daily Dozen” Workout

AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
Omatoimi ekstra (metcon) Workout

With partner alternating times
24/30 calories of rowing or 20/24 calories of assault bike
total 4-6 rounds
Tues 20/11/18 Workout

Skill:

Kipping pull up

WOD:

'Nicole'

AMRAP 20 minutes

Max rep pull ups
400m run
15 min 3 liikettä Workout

15min

5-10 tiukka leuanveto
15 pallonheitto istumaannousu
30/20cal soutu
4 kierrosta 2 liikettä Workout

4 kierrosta

10 lattiapenkkipunnerrus
12 vasarakääntö
Tues 13/11/18 Workout

WOD:

CrossFit Total

1RM Back squat

1RM shoulder press

1RM Deadlift

(

)
Tuesday Metcon Workout

20 min amrap

10 strict pull up
20 push up
30 V-up
40 KBS 24/16kg

Scaled if needed!
Endurance Class Workout

4 min AMRAP
25/20 cal row
12 dbl DB clean & jerk 50/35
Max burpees to #35 plate

4 min AMRAP
50 Wall ball 20/14
12 strict HSPU
Max burpees to plate

4 minute AMRAP
25 Box jump overs 24/20”
24 T2B
Max burpees to plate

4 minute AMRAP
100 DU (singles 2:1)
24 Pull ups
Max burpees to plate

Rest 1 minute between AMRAPs
Score is total reps of burpees

Need a training program?

Fri 23/11/18 Strength

CrossFit Open 15.1a Workout

2.“Daily Dozen” Workout

Omatoimi ekstra (metcon) Workout

Tues 20/11/18 Workout

15 min 3 liikettä Workout

4 kierrosta 2 liikettä Workout

Tues 13/11/18 Workout

Tuesday Metcon Workout

Endurance Class Workout