Tag Archives: abmat sit-ups

Workout of the Day – Sunday 4/30/17

30 Apr

CIRCUIT TRAINING

1 min of work/1 min of rest

  1. Tire Flip
  2. Off Set Step-ups
  3. Battle Ropes
  4. Dumbbell Thrusters
  5. Sled Pulls
  6. AbMat Sit-ups
  7. Burpee Wall Ball
  8. GHD hip Extensions

X 2

then

EMOM For All Workouts Below:

4 X 5 High Hang Squat Cleans (40%-60% of 1 rep max)

rest 2 min 

5 X 3 Hang Cleans (60%-75% of 1 rep max)

rest 2 min

Squat Clean (80%-95% of 1 rep max)

3 – 3 – 3 – 2 – 1

CROSSFIT 323 WOD RESULTS – 4/30

Workout of the Day – Friday 4/28/17

28 Apr

FOUR ROUNDS FOR TIME OF:

400 m Run

5 Hang Power Snatch (95/65)

10 Overhead Squat (95/65)

20 min limit

then 

“Annie”

For Time:

50 – 40 – 30 – 20 – 10 of:

Double-unders

AbMat Sit-ups

10 min limit

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Workout of the Day – Tuesday 4/18/17

18 Apr

BACK SQUAT:

2 – 2 – 2 – 2 – 2

then

4 Rounds for Time of:

400 m Run

15 Hang Squat Cleans

20 Push-ups

20 min limit

Extra Credit

100 AbMat Sit-ups

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