Masters 100219

CrossFit 26 - MastersMetconMetcon (AMRAP - Rounds)AMRAP 25:00 400m Row *Rest the same time that you ran. A sample flow is as follows: At 0:00 run 400m. If the row takes you 2:00, you have 2:00 of rest.Cool DownMetcon (No Measure)3 Rounds 0:15/0:15 side plant 0:30...

100119

CrossFit 26 - CrossFitMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCool DownMetcon (No Measure)5:00 Row or bike easy 2 Rounds 0:45 Wall press stretch 0:45 Double quad stretch

Masters 093019

CrossFit 26 - MastersWeightliftingBack Squat (In 20 minutes, establish a 5 rep max w/ great form)Cool DownMetcon (No Measure)8 Rounds 0:10 hanging knee raise hold or hang from rings/rig, or toes to rig 0:20 Rest 50 PVC good mornings

093019

CrossFit 26 - CrossFitWeightliftingBack Squat (In 20:00: Establish a 1-rep max back squat )AccessoryMetcon (No Measure)8 Rounds 0:10 L-sit 0:20 Rest 75 Banded good mornings

092819

CrossFit 26 - StrongFitWarm-up (No Measure)Jefferson squat 4x30 second each sideMetcon (No Measure)5rds ME SB Dimmel DL 10 slamballsSumo Deadlift (8 EMOM 5reps every minute)

092719

CrossFit 26 - CrossFitMetcon ()Metcon (Time)Triple 2's For time: 2k Row 200 Double unders 2mile RunCool DownMetcon (No Measure)1:30/1:30 Lower leg barbell smash 1:30/1:30 Pigeon stretch

092519

CrossFit 26 - CrossFitMetconMetcon (Time)21 - 15 - 9 Sumo deadlift high pull, (95lbs/65lbs) Thruster, (95lbs/65lbs)AccessoryMetcon (No Measure)For quality 30 - 20 - 10 GHD Hip extensions Weighted sit-ups (15lbs/10lbs plate) Notes: The hip extension and weighted sit-up...

Masters 092519

CrossFit 26 - MastersMetconMetcon (Time)21-15-9 Kettlebell SDHP DB ThrusterAccessoryMetcon (No Measure)For quality 30 - 20 - 10 PVC/light barbell good mornings sit-upsCool DownMetcon (No Measure)1-2 Rounds time dependant 1:00 T-spine opener 1:00 Shoulder extension...

092419

CrossFit 26 - CrossFitWeightliftingBack Squat (Back Squat Wave Load)Every 3:30 for 21:00 (6 sets) Back Squat Set 1: 5 reps Set 2: 3 reps Set 3: 2 reps Set 4: 5 reps Set 5: 3 reps Set 6: 2 reps Notes: These are intended to be 6 very challenging sets in a wave load...

092319

CrossFit 26 - CrossFit   Metcon Metcon (AMRAP - Reps) 5 Rounds, for max reps: In 3:00: 400m Run Max rep power snatch in the remaining time. *2:00 Rest after each round. Power Snatch loads: Round 1: 155lbs/105lbs Round 2: 135lbs/95lbs Round 3: 115lbs/75lbs Round...

092219

CrossFit 26 - CrossFitMetcon (Weight)10 x Clean Complex 1 clean 1 front squat 1 jerkMetcon (Weight)50 SB squat AHAP