Archive for December 2016

12/31/16 Intro

CrossFit Peachtree – Intro Metcon Metcon (AMRAP – Rounds and Reps) 25min Partner AMRAP *Alternating Rounds Run 200m 5 Burpees 10 Wallballs 15 Abmat Situps1 Partner completes a whole round while the other rests, then Switch! nike air max günstig nike air max günstig

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12/31/16

CrossFit Peachtree – CrossFit Strength Paused Front Squat (6×2) @75% *3sec at the bottom Metcon Metcon (Time) For Time with a Partner 50 Shoulder to Overheads 95/65 200m Run 50 Hang Power Cleans 95/65 400m Run 100 Burpees 400m Run 50 Hang Power Cleans 95/65 200m Run 50 Shoulder to Overhead 95/65Rx+ 115/85 * Split…

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12/30/16

CrossFit Peachtree – CrossFit Gymnastics Handstand Walk (Max Distance) For about 5min practice walking/shoulders taps/Handstand holds Strength Dumbbell Bench Press (4×6) *Increase weight every set *Can use KBs for added difficulty Metcon Metcon (AMRAP – Reps) 8min Alternating EMOM ODD: Max Ring Dips EVEN: Max Strict Chin Ups**Rest 4min** Metcon (Time) For Time 80 Double…

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12/29/16

CrossFit Peachtree – CrossFit Strength Front Squat/Back Squat (3 x 4/8) *Use front squat max for % * Do front squats, rack it, then immediately back squats@70% Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP 10 OH Stationary Lunges 95/65 10 Slamballs 40/30 10 OH Stationary Lunges 10 Bar Facing Burpees*Lunges are 5 each…

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12/28/16

CrossFit Peachtree – CrossFit Strength Push Press (6×6) *Start at a moderate weight and add each set. *Once the bar leaves the shoulders, you can not re-bend the knees. Continue to press! Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 40 Cal Row 40 Wallballs 20/14 40 Deadlifts 135/95 40 HSPU**Rest 3min** Metcon (AMRAP…

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12/27/16

CrossFit Peachtree – CrossFit Strength Front Squat/Back Squat (3 x 4/8) *Use front squat max for % * Do front squats, rack it, then immediately back squats@75% Metcon 25min to complete “Helen” and then find a 1RM Clean and Jerk Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35#…

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12 Days of Xmas

CrossFit Peachtree – CrossFit Metcon Metcon (Time) 12 Days of Xmas 1 Cluster 2 Power Cleans 3 Deadlifts 4 HSPU 5 Box Jumps 6 Chest to Bar Pullups 7 Kettlebell Swings 8 Goblet Squats 9 Ring Dips 10 Power Snatches 11 Wallballs 12 Burpee PullupsRx 135/95 BB 53/35lb KB 24/20 box 20/14 WB Rx+ 155/115…

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12/22/16

CrossFit Peachtree – CrossFit Strength Bench Press (8×3) Work up to a 3RM over 8sets Metcon Metcon (AMRAP – Reps) 20min Alternating EMOM Max Cal Row Max Double Unders Max Burpee Box Overs Max Toes to Bar Max Plank with feet on 45lb bumper*Each min is an AMRAP *Each sec is a rep for Plank…

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12/21/16

CrossFit Peachtree – CrossFit Strength Front Squat/Back Squat (2 x 7/13) *Use front squat max for % * Do front squats, rack it, then immediately back squats@65% Metcon High Hang Power Clean + Split Jerk (10min EMOM ) *From the Power Position (hips) *KEEP SHOULDERS BEHIND THE BAR–1 lift every minute -Start with moderate weight…

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12/20/16

CrossFit Peachtree – CrossFit Strength Sumo Deadlift (5×3) – Start light and add as you go -NOT Touch and Go Metcon Metcon (AMRAP – Rounds and Reps) 8min AMRAP 5 Strict Pullups/Chin ups 5 Deadlifts 205/145 5 Tall Box Jumps 30/24Rx must jump **Rest 4min** Metcon (AMRAP – Rounds and Reps) 8min AMRAP 10 Pullups…

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