20 Minute AMRAP

December 11, 2018

Tuesday’s Bridgetown CrossFit WOD:

20 Minute AMRAP 
30 Cal Row 
20 KB Swings
10 Toes to Bar 
5 Chest to Bar Pull-ups 

Hex Bar Deadlift

November 20, 2019

build up to heavy 5 15 Minute AMRAP 10 Hex Bar Deadlifts (80% of 1)20 Goblet Squats30 KB Swings

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Barbell Complex

November 18, 2019

Power Clean + Front Squat + Push Jerkbuild up to heavy 1+1+1 12 Minute AMRAP 3 Sets of the Complex [3 Power Cleans +3 Front Squats + 3 Push Jerks (70% of 1+1+1)]15 Toes To Bar

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Wednesday November 13, 2019

November 13, 2019

Strength Training Squat 7×5RDL 7×5 Conditioning For Time: 50 Ring Rows 50 Hanging Knee Raises/Toes to bar

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Reverse WHAT?

November 13, 2019

Hang Power Clean build up to heavy 5 THEN 3 Rounds2 Hang Power Cleans + 8 Reverse Lunges + 10 KB Swings THEN 2 Rounds 2 Hang Power Cleans (85% of5) + 8 Barbell Front Rack Reverse Lunges 3 Rounds for Time10 Hang Power Cleans (70% of 5)20 Barbell Front Rack Reverse Lunges (same bar)30 […]

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Tuesday November 12, 2019

November 12, 2019

Strength Snatch Progression: 8×3 Squat + Face Pull : 8×6 Conditioning 8 Minute AMRAP 8 Wall Balls 4 Hand Release Push-ups

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Shuttle Run

November 12, 2019

8 Rounds not for Time16 DB Snatch8 Dumbbell Push-up to Row 20 yd Shuttle Run

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Monday November 11, 2019

November 11, 2019

Strength Hex Bar : 5×5 Floor Press: 5×5Band Pull-Apart: 5x 6/6 Conditioning For Time100/125 Calorie Row 50 KB Swings

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What’s a Prime again?

November 11, 2019

Front Squat build up to heavy double 17 Minute On the Minute ODD: 5 Front Squats (65% of 2)EVEN: 11 Wall Balls PRIME: 7 Toes to Bar

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Push Through

November 5, 2019

5 Rounds for Time10 Dumbbell Push-up to Row 15 Calorie Row 20 KB Swings

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