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CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Hamstrings Abs Warm Up: Kb Squats Rows Pull Ups A) Back Squat 3x10 B) Bench 3x10 C) If your fran is not under 3 min 9 thrusters 9 butterfly pull ups for time

Snow Day you mean Swoll Day

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Back Squat (1x20@55%,1 X15@60%, 1X12 @65%)*E2:30MConditioningB: Metcon (AMRAP - Reps)18min AMRAP 400m Run 15 Hang Power Cleans RX95/65 RX+115/85 10 T2B *Scale 20 sit ups 5 Burpees*NO DROPPING BARS FROM SHOULDER **run will…

MOFIT Monday

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CrossFit Central Downtown - CrossFit DowntownSquat (Week 6) (1x1)4 x 5 @ 70% 1 x 1 @ 85%Metcon (AMRAP - Reps)Team of Two (Shared Reps I go you go) 20 Minute AMRAP 20 Shoulder to Over Head 115 30 Deadlift…

Strength + Conditioning

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CrossFit Central Downtown - Performance TrainingMetcon (Time)40 minutes of slow quality work: 500 Meter Row 20 Push ups with reach 20 SK8rs 20 Wall Balls 10 pull ups 10 Kb Squats 20 leg raises 10?10 Half Kneeling Press

Aerobic

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CrossFit Central Burnet, CrossFit Central Downtown - Performance Training ()

Growth is Inevitable

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA1: DB Bench Press (4 x 5 *AHAP)*use a bench or a heavy medball*superset with A2 **12min to complete all repsA2: Suitcase Carry (50ft down and back with BB 65/45)*4sets superset with A1ConditioningB: Metcon…

Flex Friday

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CrossFit Central Downtown - CrossFit DowntownRope Climb + Hand Stand Push up (1)16 total minutes 8 Minutes per station working on basic rope climb skills and HSPU skills. If you have all ready mastered each movement you will do 2…

Gymnastic Skills Development + Couplet

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CrossFit Central Burnet, CrossFit Central Downtown - MisFitsMetcon (No Measure)Bro-Sesh12min AMRAP 3 WTD Pull-Ups 4-8 Strict C2B 20 V-Ups 12min AMRAP 10 DB Bench Press 15 Rear Delt Raises Shuttle Sprints 12min AMRAP 15 DB Bench Flys 12 Bicep Curls…

MISFITS Bro-Sesh

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CrossFit Central Burnet, CrossFit Central Downtown - Performance TrainingMetcon (Time)Sensory: Abs Hamstrings Warm up: Meball throws rotational pulls backward butt walks A) Power Snatches 6x4 B) Power Cleans 6x4 C)OHS 6x4 D) Airdyne wattage for time

Power

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Split Jerk (2 x 5, 2 x 3, 1 x 1 *build)*focus on technique & speedConditioningB: Metcon (AMRAP - Reps)3min AMRAP 8 burpees 6R/6L KB Snatch 24kg/16kg R90s x 3*score is all 3rds…

Throw Down Thursday

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