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 

Push Press

January 15, 2020

build up to heavy 2 THEN 3×3 at 90% 5 sets of 4 Minute Work Blocks 40 KB Swings 20/14 Cal Row 10 Push Press (70% of 2) bar on the ground

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Monday Back Squat Program

January 14, 2020

Back Squat or Yoke Squatbuild up to (110% of heavy 5 from 11/25)88/6, 93/4, 98/293/6, 98/4, 103/2, 98/4, 103/2, 108/2 3 Rounds for Time20 Alternating DB Snatch 60 Air Squats

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Power Cleans

January 7, 2020

build up to heavy 2 THEN 90% of 2 2×2 OTM for 10 Minutes 2 Power Cleans + 3 Clean Pulls (80% of 2) 10 Minute AMRAP 30 KB Swings 20 Alternating KB Step-ups10 Power Cleans (70% of 2)

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Squat Program

January 6, 2020

Yoke or Back Squat build up to 105% of heavy 5 for 2×2 On the 1:30 (% of heavy 5) 85/6, 90/4, 95/290/6, 95/4, 100/295/6, 100/4, 105/2 Tempo Overhead Squat 4 sets of 3 7 seconds Down7 seconds @ bottomExplosive out of the hole For Time: (5 minute cap) 21-15-9 DB ThursterToes to Bar

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Back Squat Program

December 23, 2019
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3 Rounds for Time

December 18, 2019

Power Clean + Push Press build up to heavy 10 from 12/3 3 Rounds for Time12 Power Cleans (85% of 10)12 Chest to Bar Pull-ups12 Push Press 12 Toes to BAr

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Monday Back Squat Program

December 16, 2019

Back Squat or Yoke build up to 105% of heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)81/6, 86/4, 91/286/6, 91/4, 96/291/6, 96/4, 101/2 Tempo Overhead Squats 5 sets of 2 – 7 second decent – 7 second hold at bottom – explosive concentric 2 Rounds for Time 30 KB […]

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Back Squat Program

December 9, 2019

Back Squat or Yoke build up to heavy 5 from 11/25 THEN 2×2 On the 1:30 (% of 5 from 11/25)78/6, 83/4, 88/283/6, 88/4, 93/288/6, 93/4, 98/2 Tempo Overhead Squats 7 sets of 1 – 7 second decent – 7 second hold at bottom – explosive concentric

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20 Minute AMRAP

December 6, 2019

200m Run 100 m Farmer’s Carry 5 Burpee Box Jumps

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