CrossFit Epping

Metcon: Fitness: 4 rounds for time of: 20 kettlebell swings 44/26lb 20 burpees 20-30 Hanging knee raise or 10 T2B Performance: 4 rounds for time of: 30 kettlebell swings 53/35lb 30 burpees 25 Toe to bar Sport: Crossfit.com Monday 180319 to compare 5 rounds for time of: 30 kettlebell swings…

2018 04 23

Monday April 23rd

By: Sean Madden 0

Metcon: Fitness: 10 Pull-2-Stand 35 Med Ball Cleans 14/10lb 8 Pull-2-Stand 25 Med Ball Cleans 6 Pull-2-Stand 15 Med Ball Cleans 4 Pull-2-Stand 5 Med Ball Cleans 2 Pull-2-Stand Performance: 2 Rope Climbs 40 Med Ball Cleans 20/14 2 Rope Climbs 30 Med Ball Cleans 2 Rope Climbs 20 Med…

2018 04 22

Saturday April 21st

By: Sean Madden 0

Metcon: Fitness: Run 1200m (3 laps) 63 KettleBell Swings 35/26lbs 36 Jumping Pull Ups Run 800m (2 laps) 42 KettleBell Swings 24 Jumping Pull Ups Run 400m (1 lap) 21 KettleBell Swings 12 Jumping Pull ups Performance: Run 1200m (3 laps) 63 KettleBell Swings 53/35lbs 23 Pull Ups Run 800m…

2018 04 20

Friday April 20th

By: Sean Madden 0

Metcon: 3 Rounds for Time Fitness: 100' walking lunge 30 or 40 abmat sit ups 15 burpees on-to plate Performance: 100' Overhead walking lunge 45/35lb plate 40 Abmat sit ups 20 Burpees on-to plate Weightlifting: Push Jerk 7-7-7-7-7 Fitness: Build to a heavy 7 using sets of 7

2018 04 19

Thursday April 19th

By: Sean Madden 0

Strength: Front Squat 15 Min toa heavy 2 Metcon: AMRAP15 Fitness: 8 Cal Row* or bike 12 Box Push-ups 24 Front Squat 45/35lbs Performance: 12 Cal Row* or bike 12 Push-Ups 24 Front Squats 75/55lbs Sport: 12 Cal Row* or bike 24 Push-Ups 36 Front Squats 75/55lbs

2018 04 18

Wednesday April 18th

By: Sean Madden 0

Weightlifting: 2 Deadlift + 1 Hang Power Clean + 1 Push Jerk 15 Min to a heavy 1 Metcon: 5 Rounds for time: Fitness: 6 Push jerk or push press 95/65lb 9 Hang Power Cleans 12 Deadlift Performance: 6 Push jerk 135/95 9 Hang Power Cleans 12 Deadlift Performance Option…

2018 04 17

Tuesday April 17th

By: Sean Madden 0

Metcon: Fitness: 45 Box Jump Overs 20/16" 25 Push ups 30 Box step overs w/ 35/20lb DB/KB 20 Push ups 15 Burpee Box Jump Overs 10 Push ups Performance: 45 Box Jump Overs 24/20" 6 Ring Muscle Ups or 12 Jumping Muscle ups 30 Box step overs w/ 50/35lb DB/KB…

2018 04 16

Monday April 16th

By: Sean Madden 0

Metcon: 21-15-9 Thrusters Pull-ups Fitness Option 1: 65/45lbs Jumping pull ups Fitness Option 2: 75/55lbs or 95/65lbs 15-12-9 Kipping pull ups Performance: 95/65lbs Kipping pull ups Strength: Back Squat 10-8-6-4-2

2018 04 15

Saturday April 14th

By: Sean Madden 0

Metcon: Fitness: 30 cal row* or bike 30 box jump overs 20/16" 30 deadlifts 115/75lbs 30 wall ball shots 14/10lb 30 Floor assisted box dips or push ups 30 wall ball shots 14/10lb 30 deadlifts 115/75lbs 30 box jump overs 20/16" 30 cal row* or bike Performance: 50/40 cal row*…

2018 04 13

Friday April 13th

By: Sean Madden 0

Weightlifting: Power Clean 12 Min to a Heavy Double Touch and Go Metcon: AMRAP20 Fitness: 2 Power Clean 115/75lb 4 Pike push ups or Heavy DB strict press 8 Hanging Knee raise Performance: 2 Power Clean 155/105lb 4 Handstand Push Ups 1 abmat 8 T2B Sport: 2 Power Clean 205/135lb…

2018 04 12

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