CrossFit Workout of the Day

Posted In: CrossFit
by: Greg Rehfeld

A. EMOM x 10min.
3 Power Cleans @70% (across)
10 Push-Ups

B. EMOM x 10min.
12 American KB Swings 53/35
12 Air Squats
RX+ 14 Swings, 14 Air-Squats. Doable.

C. Accessory Work
3 Rounds:
20 Plate Sit-ups 45/25
1min. Plank

Posted In: CrossFit
by: Greg Rehfeld

A. Back Squat
10-12 min to build up to HEAVY 1-2 rep
Then–
1 x 20 @ 75-80% of heavy

B. 15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 135/95

Posted In: CrossFit
by: Greg Rehfeld

A. Every 4min. x 3 Rounds:
5 Front Squats (40/50/60%)
2min. Cals on the Rower

B. 15min. AMRAP:
8 OH Lunges 95#/65#
8 Lateral Burpees Over The bar
8 OH Lunges 95#/65#
8 Toes-To-Bar

Posted In: CrossFit
by: Greg Rehfeld

A. Muscle Snatch (5 x 3)
B. For Time: (CAP: 15min.)
100 Double Unders
50 Alt. DB Snatch 50/35
50 Toes-To-Bar
50 Alt. DB Snatch 50/35
100 Double Unders

Posted In: CrossFit
by: Greg Rehfeld

Every 7min. x 3 rounds:
500m Row
40 Wall Balls 20/14
30 Pull-Ups
20 Alt. DB Snatches 50/35
10 Burpees
*Try to go a little faster each round

Rest 4min.

12min. AMRAP:
2 Rounds:
10 DB Bench Press 45/30+
10 Barbell Bicep Curls 45/35lb
immediately into;
2 Rounds:
10 DB Bent Over Rows (Ea. Arm)
50 Double Unders

Posted In: CrossFit
by: Greg Rehfeld

A. Every 2min. x 10 Rounds:
10/7 Cal Assault Bike
2 Power Snatches (Climbing)

B. Metcon
3 Rounds:
1min. of Russian KB Swings 70/53
1min. of Toes-To-Bar
1min. of Sit-Ups (Feet anchored on KB)
1min. Rest

Posted In: CrossFit
by: Greg Rehfeld

(0-15min.)
Back Squat
Build up to a 2RM

(18-25min.)
7min. AMRAP:
10 Back Squats at BW
15 Pull-Ups

(28-35min.)
7min. AMRAP:
10 Back Rack Lunges 135/95
15 H.R. Push-Ups

Ca$h-Out:
150 Russian Twists with two 5lbs plates. *7 Cal Row for every time you break

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