Best Crossfit Gym in Columbus, Ohio
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 …
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for …
Review
Kettlebell deadlift set-up
Kettlebell cleans
– rack position
Kettlebell push-press and push jerk
Partners
As many rounds as possible in 18 minutes
9 Double kettlebell deadlifts 53/35
6 Double kettlebell cleans
3 Double kettlebell …
Exercise: Pull-up/lbs
Reps: 5x max
Comment: 5 sets
:45 seconds Max CTB Pull-ups
rest :90 seconds
Exercise: Hang Power Snatch/lbs
Reps: 3
Comment: 10 minutes (EMOTM)
3- below the knee power snatch
(The first rep can …
Exercise: Tempo Back squat (:05 seconds)/lbs
Reps: 4×5
Comment: New set every 3:00 minutes
:05 second negative, explode out of bottom
Exercise: Double kettlebell clean/lbs
Reps: 10 minutes
Comment: 5- Double KB cleans (odd minutes)
10- …
Exercise: Behind The Neck Jerk/lbs
Reps: 5×2
Comment: Every 2:00 minutes
2- BTNJ (snatch grip)
Exercise: Tabata Handstand Hold/lbs
Reps: 8x :20/:10
Comment: Work on finding good position and drive the elbows in to keep arms …
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