CROSSFIT FENWAY BLOG

0
By
In Uncategorized
Posted

March 15th, 2017 – Conditioning

IMG_8556

Warm-Up
2 min singles
rest :30
1 min doubles
10 light KB swings
10 Strict Knee ups
10 RDL
10 kipping Knee ups
10 Deadlifts

Strength
Deadlift – week 10
85%x5
90%x3
95% x 1
Add 10# to 90%

WOD
5 rounds for total time
10 KB swings
12 T2b
50 Doubles
*rest 1 min after each rd

0
By
In Uncategorized
Posted

March 14th, 2017 – Conditioning

 

*Classes at  5am, 6am, 7am, 9am and open gym until noon only tm, Tuesday March 14th, 2017. The gym will be closed after that.IMG_8645

Warm-Up
1 min step ups
1 min box jump step down
1 min burpees

Strength
4 Sets
20 banded Pull aparts (switch between OH and underhand)
10 SA DB Upright Rows

WOD
For time
40 Box Jump overs (24/20)
20 Power Clean + Jerks (155/105)

0
By
In Uncategorized
Posted

March 13th, 2017 – Conditioning

IMG_8629

Warm-Up
EMOM x 9
1 – 200/175m row
2 – 7 ring rows + 5 HRPU
3 – 7 Air squats + :20 hollow hold

Strength
Build to a 3rm weighted supinated grip pullup
no pullup = 5×3 strict pullup

WOD
21-18-15-12-9-6-3
HRPU
Walking Lunges (45/25)
Abmat Situps (45/25)

0
By
In Uncategorized
Posted

March 8th, 2017 – Conditioning

IMG_8316

Warm-Up
3 rounds
25 singles
7 Strict kneeups/T2B
9 supermans
12 abmat situps
15 Banded Goodmornings

*hamstrings/shoulders

Strength
Deadlift – week 9
80%x3
85%x3
90% x 3 –
Add 10# to 90%

WOD
5 rounds each for time: (3 min time cap per rd)
50 Doubles (50 singles)
10 T2b
– rest 1 min