Best Crossfit Gym in Columbus, Ohio
Exercise: Bench Press/lbs
Reps: 5×3
Comment: New set every 2:00
Exercise: Handstand push-up/lbs
Reps: 5×10
Comment: 10 HSPU on the minute for 5 minutes
As many rounds as possible for 5 minutes
5 Burpee jump …
Exercise: Back Squat/lbs
Reps: 5×3
Comment: new set every 2:00
Exercise: Drop Snatch/lbs
Reps: 5×5
Comment: new set every :90
Death by squat clean
1- Squat clean @ 50% of 1 rm clean from Monday…
Exercise: Clean/lbs
Reps: 6×1
Comment: new set every 2:00
Exercise: Hang power clean and push jerk/lbs
Reps: 5×3
Comment: new set every :90
For time
100 Double unders
50 Power snatch @ 115/75
1000m row…
21-15-9
Thrusters
Pull-Ups
Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs
…
Exercise: Front Squat/lbs
Reps: 5×3
Comment: 5 sets
3- Front squats
Every 2:00 minutes
*90-105% of 1rm clean from Monday for all sets
10 min AMRAP
6- squat cleans (135/85)
12- pull-ups
24- double unders
…
Exercise: High hang squat snatch/lbs
Reps: 5×3
Comment: 5 sets
3- reps
*every 2:00 minutes
*focus on hips driving up and fast pull under bar
Exercise: Below the knee snatch/lbs
Reps: 5×2
Comment: 5 sets
2- …
Exercise: Bench Press/lbs
Reps: 5×5
Comment: Superset w/ 2 rope climbs
Exercise: Pull-up/lbs
Reps: 3×5 weighted
Comment: superset w/ 3×15 parallete push-ups
As many rounds as possible in 10 minutes
10 Knees to elbows
10 …
Exercise: Back Squat/lbs
Reps: 5×5
Comment: New set every 2:00
Exercise: Drop Snatch/lbs
Reps: 5×5
Comment: New set every :90
For time
100 Double unders
then
21-15-9
Thruster 95/65
Dips
then
100 Double unders…
Exercise: Clean/lbs
Reps: 6×1
Comment: Every 2 minutes
*perform 1- clean
Exercise: Hang power clean and push jerk/lbs
Reps: 5×3
Comment: Every :90 seconds
*perform 3- hang power clean and push jerk
15 min AMRAP…
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Post total rounds.
Result Type: AMRAP
Male Rx: 0 lbs
Female …
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