CrossFit Epping

Weightlifting: Clean and Jerk 10 Min to a heavy 1 Metcon: AMRAP20 Fitness: 400m run 10 Clean and Jerks 95/65lbs 10 kipping pull up or jumping pull up Performance: 400m Run 10 Clean and Jerks 135/95lbs 5 Bar MU or 5 Jumping Bar MU Sport: 400m Run 10 Clean and…

2018 05 04

Friday May 4th

By: Sean Madden 0

Metcon: 5 Rounds 3:00 AMRAP 1:00 Rest Pick up right where you left off. Fitness: 12 Air Squats 6 Push Press 75/55 3 Burpee Performance: 12 Air Squats 9 Push Press 75/55 6 Burpee Sport: 12 Air Squats 9 Push Press 95/65 6 Burpee Strength: Fitness: 5x 8-10 Ring row…

2018 05 03

Thursday May 3rd

By: Sean Madden 0

Strength: Bench Press Build to a heavy set of 2 Metcon: 3 Rounds: 3:00 work 3:00 rest 7 Bench press @ 80% of heaviest set (unbroken) Max cal *bike or row remaining time Score= weight lifted + total calories

2018 05 02

Wednesday May 2nd

By: Sean Madden 0

Metcon: Fitness: 800m run 50 hanging knee raise or 25 T2B 50 box jump overs 20/16" Performance: 800m Run 50 T2B 80 box jump overs 24/20" Sport: 800m Run 75 T2B 100 Box jump overs 24/20" Weightlifting: 1 Power Clean + 2 Split Jerk After Party: Skill practice 7-7-7 touch…

2018 05 01

Tuesday May 1st

By: Sean Madden 0

Metcon: Fitness: 45-30-15 Back Squats 95/65 21-15-9 Pike Push up or DB strict press Fitness 2: 15-12-9 HSPU 1 abmat Performance: 45-30-15 Back Squats 115/75 21-15-9 Handstand Push-Ups 1 abmat Sport: 45-30-15 Back Squats 135/95 Handstand Push-Ups Strength: Fitness: :30 Squat Hold (at parallel against wall) 1:00 Plank Hold :30…

2018 04 30

Monday April 30th

By: Sean Madden 0

Metcon: AMRAP12 Fitness: 10 Jumping Pull ups 15 Power Clean or Deadlift 75/55 :30 sec Double Under attempts or 50 singles Performance: 5 Pull Ups 15 Power Clean 95/65 30 Double Under Sport: 10 Pull-Ups 15 Power Clean 115/75 30 Double Under Strength: Deadlift 10-8-6-4-2-2-2 After Party: 4 rounds 10…

2018 04 29

Saturday April 28th

By: Sean Madden 0

Skill: Muscle Up Skill Session Options in order of difficulty: -Jumping pull up -Jumping C2B -Jumping bar MU -Jumping Ring MU -Performance Ring MU reps (Maintain 1-3 reps consistently) Sport Ring MU reps (maintain 4+ reps consistently) Metcon: Fitness: 45 WallBalls 14/10 30 Deadlift 135/95 15 Jumping C2B Pull up…

2018 04 28

Friday April 27th

By: Sean Madden 0

Weightlifting: Power Clean + Squat Clean + FS + Split Jerk every :90 for 10 rounds (15 min total) Suggested starting weights Fitness: 65/45 (technique focus) Performance: 95/65 (Finish 165/105+) Sport: 135/95 (Finish 205/135+) Metcon: 15-12-9-6-3 Fitness: Back rack lunge 65/45LB Box Jump 20/16" Hang Clean & Push Jerk 65/45LB…

2018 04 26

Thursday April 26th

By: Sean Madden 0

Metcon: EMOMx21 1: Bike :40 Max effort 2: 10 DB Push Press (2 DBs) 3: 5 Back squats @ 60-70% of 1rm *Score is total calories* Fitness: 35/20 DB Performance: 50/35 DB

2018 04 25

Wednesday April 25th

By: Sean Madden 0

Metcon: 4 Rounds: 3 Min On 3 Min Off Fitness: Row* or bike 20/15 Cal 1 minute of DU attempts Max WB shot Performance: Row* or bike 25/20 Cal 50 Double Unders Max WB shot Sport: Row* or bike 25/20 Cal 100 Double Unders Max WB shot Cashout: Tabata: 8…

2018 04 24

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