CROSSFIT FENWAY BLOG

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Friday, August 25th 2017 Conditioning

Warm-Up
EMOM x 9
1 = :30 row
2 = 7 ring rows + 7 Empty Bars Deadlifts
3 = 5 strict knees + 5 kipping kneeups

Strength
4 Sets push/pull
5-7 Strict Weighted Supinated Grip Pullups
8 SA DB bench press (21×1)

WOD
AMRAP 12
10 T2B
10 Deadlifts (185/115)

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Monday, August 21st 2017 – Conditioning

Warm-Up
4 min row
10 lunges
10 ring rows
10 pushups
1 min row

Strength
4 Sets
8 Bulgarian Split Squats (dbs)(20×1) – all 4 sets at last weeks max
20 underhand Band pull aparts

WOD
7 Sets
2 Min on 2 Min off
300M Row/275m Row
Max ring dips or pushups

*no bands for ring dips or horns on the rig

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Saturday, August 19th 2017 – Conditioning

ENDURANCE Warm-up
10 min row cals @80% –

Endurance WOD
25 min EMOM
1. 12 medball cleans
2. :40 jump rope
3. :30 HS hold
4. 15-20 BW squat jumps
5. 12 ring rows

WOD
Partner WOD
1000m Row
50 Squat Clean Thrusters 95/65
75 Box Jumps 24/20
100 Wallballs
1000m Row
50 Squat Cleans
75 Burpee Box Jumps
100 Wallballs
1000m Row