Best Crossfit Gym in Columbus, Ohio
Exercise: Bench Press/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- bench press
Exercise: HSPU/CTB pullup/lbs
Reps: 5×7, 5×10
Comment: 10 minutes
7- HSPU odd minutes
10- CTB pullups even minutes
3 Rounds
100- double unders…
Exercise: Back Squat/lbs
Reps: 4×5
Comment: Every 3:00 minutes
5- back squats
Exercise: Banded Russian Kettlebell Swing/lbs
Reps: 5×7
Comment: 5 minutes
7- banded RKBS EMOTM
10 minute AMRAP
3/2- muscle ups
10- wall-ball (20/14)…
Exercise: Snatch/lbs
Reps: 5×1
Comment: 5 sets (Every 2:00 minutes)
1-Power snatch
1- Overhead Squat
1- Full snatch
Exercise: Power clean/Hang power clean/lbs
Reps: 3×3
Comment: Every 3:00 minutes
1- power clean
1- hang power clean…
20 Minutes
As many reps as possible
Row- 1000m
1- Pull-up
2- Alternating lunges w plate overhead 45/25
3- ab mat sit ups
2- Pull-ups
4- Alternating lunges
6- Ab mat sit ups
3- Pull-ups
6- Alternating lunges…
15- box jumps
5- 4 person pushups
12- box jumps
4- 4 person pushups
9- box jumps
3- 4 person pushups
6- box jumps
2- 4 person pushups
3- box jumps
1- 4 person pushups
Exercise: Front Squat/lbs
Reps: 3×7
Comment: new set every 3:00
Exercise: Good Morning/lbs
Reps: 4×15
Comment: Banded good mornings new set every 2:00
2 Thrusters 135/95 every :15 x 16 rounds
into
50 bar facing …
Exercise: Snatch/lbs
Reps: 10×3
Comment: 3 Power snatches on the minute for 10 minutes
Exercise: Clean & Jerk/lbs
Reps: 4×3
Comment: new set every 2:00
8 minutes
Row max calories
into
4 minutes
max rep …
Exercise: Bench Press/lbs
Reps: 3×7
Comment: new set every 3:00
Exercise: Handstand push-up/lbs
Reps: 5×7
Comment: 10 minutes
alternate
7 Handstand push-ups (Odd minutes)
1 Rope climb 15′ (Even minutes)
3 Rounds
:45 Hand release …
Exercise: Back Squat/lbs
Reps: 3×7
Comment: New set every 3:00
Exercise: Glute hamstring raise/lbs
Reps: 4×7
Comment: new set every 2 minutes
As many rounds as possible in 10 minutes
3 Deadlifts 315/205
10 Toes …
Exercise: Snatch/lbs
Reps: 7×1
Comment: Perform
1 snatch
1 Overhead squat
drop
then a full squat snatch every :90
Exercise: Hang Power Clean/lbs
Reps: 3×5
Comment: perform 2 power cleans
then 3 hand power cleans without …
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