Month: December 2017

New Years Eve Home Workout

CrossFit Unbowed – CrossFit Metcon Metcon (Time) For Time: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Squats Burpees Lunges (each Leg) SitupsDo 1 Squat, burpee, lunge (each leg), and situp. Then do 2 of each, 3 of each, 4 of each, until you get to 10 of each. Then reverse. Warm-up 2 rounds 30 Bunny hops – stationary (hop on front …
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Partner Saturday

CrossFit Unbowed – CrossFit Metcon (Time) With a Partner: 2 Rounds – 2nd round half reps 100 Wallballs 20/14# 100 DB Snatch 50/35# 80 Push-ups 80 Sit-ups 60 Pull-ups 60 Russian KB Swings 53/35# 40 Deadlift 135/95# 40 Burpees Over Bar 20 Thrusters 135/95# 20 Muscle-ups*30 Minute time cap

Friday

CrossFit Unbowed – CrossFit Clean (2 Cleans + 1 Jerk) Clean should be somewhere between 70%-80% of your 1-rep Metcon (Time) For Time: 4 Rounds 10 Power Cleans (135/95#) 250m rowRX+: 155/105#

Thursday

CrossFit Unbowed – CrossFit Metcon (Time) 5 Rounds: 7 Deadlifts 275/185# 25 Air Squats 7 Strict Handstand Push-ups

Weightlifting Wednesday

CrossFit Unbowed – CrossFit Front Squat 1×5 @ 65% 1×5 @ 75% 1xMax @ 85% *Goal is 5+ Metcon (AMRAP – Rounds and Reps) AMRAP – 10 10 Pull-ups 10 Thrusters 95/65# 10 Box Jumps 24/20#RX+ C2B 115/95#


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