Archive for April 2018

4/30/18

CrossFit Peachtree – CrossFit Weightlifting 1 Squat Clean + 2 Front Squats + 1 Jerk (Every 2:30 for 10 Sets) @80-100%+ of 1RM Clean Metcon Metcon (AMRAP – Reps) 5 Rounds for Reps 45sec Max Overhead Squats 75/55 15sec Rest 45sec Max Chest to Bar Pullups 15sec Rest*Rx+ 95/65 OHS and/or Bar/Ring Muscle Ups sacmichaelofficiel…

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4/29/18

CrossFit Peachtree – CrossFit Strength *SUPERSET Alternate Movements Dumbbell Bench Press (4×8/arm) *See-saw, press one at a time, alternating. *TEMPO, 3sec down Pendlay Row (4×6) *Snatch Grip *Heaviest Heaviest possible with good form, don’t lift your chest, stay in your starting position for the snatch. *Roll bar out a little so you don’t hit your…

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4/28/18

CrossFit Peachtree – CrossFit Metcon (Time) For Time with a Partner Run 1600m (200m Relays) 2 Rounds 30 Handstand Pushups 40 Kettlebell Swings 53/35 50 Pullups 60 Box Jumps 24/20 70 Abmat Situps 80 Wallballs 20/14

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4/27/18

CrossFit Peachtree – CrossFit Strength Back Squat (2RM) 18min to find a heavy double for today Single Leg Romanian Deadlift (3×6/leg) https://www.instagram.com/p/BdVY1i9jY46/*Can also use 2 DBs/KBs *Focus on the coordination over weight Metcon Metcon (AMRAP – Reps) 4 Rounds for Reps 40sec Max Lateral Burpees over the Bar -30sec Rest 40sec Max Thrusters 95/65 -30sec…

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4/26/18

CrossFit Peachtree – CrossFit Weightlifting Hang Power Snatch (5 Every Minute for 6min) *Unbroken Reps *Heaviest possible with good form Metcon Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 DB Push Presses 40/30 10 DB Bent Over Rows 40/30 10 Ring Pushups 10 Chest to Bar Pullups*Rx+ Bar Muscle Ups REST 5min Metcon (No…

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4/25/18

CrossFit Peachtree – CrossFit Strength *SUPERSET Alternating movements Rest 30sec between Front Squat (3×8) 60,65,70% Toes-To-Bar (3×8) Straight legs! Kip up, then slowly lower legs for 3sec Metcon Metcon (5 Rounds for reps) 15min Alternating EMOM (5 Sets) 1. 150m Row 2. 12 Front Rack DB Step Ups 20″ 40/30 3. 40sec Forearm Plank (weighted…

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4/24/18

CrossFit Peachtree – CrossFit Strength *SUPERSET Alternating movements Rest 30sec between sets Close-Grip Bench Press (8×4) *Closer grip than you usually use, finger on the edge of the knurling is the closest grip. *Heaviest Possible in 8sets Single Arm Ring Row (8×4/Arm) *2sec hold at the top/2sec Down Metcon Metcon (AMRAP – Rounds and Reps)…

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4/23/18

CrossFit Peachtree – CrossFit Weightlifting 1 Squat Clean + 3 Front Squats + 1 Jerk (Every 2:30 for 8sets ) @75-90% of 1RM Clean Metcon Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Bar-facing Burpees Overhead Squats 95/65Rx+ 115/80 **JUMP OVER THE BAR! 2 Footed take off! ***OHS weight must be something you can BELOW PARALLEL with, even…

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4/22/18

CrossFit Peachtree – CrossFit Warm-up Metcon (No Measure) Core Tabata (20sec on, 10 off) * Do 4 rounds of movement 1, then 4 rounds movement 2, etc. 4 Rounds 1- Hollow Hold 2- Russian Twist 3- Side Plank 4- Banded Good MorningsBanded Good mornings Video: https://www.youtube.com/watch?v=Eaqaj4Zf7mc Metcon Metcon (4 Rounds for time) 4 Rounds 500…

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4/21/18

CrossFit Peachtree – CrossFit Metcon Spell Your Name!!! (Time) Spell Your Name!!! (spell your name and then associate the movements with those letters. Start with your first name then move into your middle and last name as needed.) Must use 12 letters A: 50 Double Unders B: 30 Push Ups C: 400m Run D: 20…

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