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CrossFit Farragut

Thursday, May 18 2017

CrossFit Farragut – CrossFit Metcon (No Measure) 3-5 rounds NOT for time 400m Jog 10 BB Good morning (95/65) Moderate set of ring push-ups 30 sec Plank 10 single leg step-ups 3-5 strict pull-ups

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Wednesday, May 17 2017

CrossFit Farragut – CrossFit Metcon (Weight) EMOM for 8 minutes: 3 Snatch High Pulls (build in weight)Focus on meeting hips, and pulling as high as possible – should end up close to, or above, Snatch 1RM Metcon (Time) 3 Rounds For Time: 100m 1-Arm Waiters Walk (50/35#) 30 Walking Lunges 20 KB SDHP 10 Burpees

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Tuesday, May 16 2017

CrossFit Farragut – CrossFit Shoulder Press (5-3-1) Metcon (AMRAP – Rounds and Reps) AMRAP in 6 minutes: 15 Wall Balls 10 Alternating DB Snatches (50/35#) 5 Box Jump Overs Rest 3 minutes; repeat

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Monday, May 15 2017

CrossFit Farragut – CrossFit Metcon (AMRAP – Reps) EMOM for 10 minutes: Odds: 20 seconds max Toes to Bar Evens: Max DUs 1 Power Clean + 2 Front Squats (Build to heavy single in 15 minutes) Metcon (AMRAP – Rounds and Reps) Perform a Full Tabata Interval of Each Movement: Pull-Ups V-Ups Heavy Russian KB […]

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Friday, May 12 2017

CrossFit Farragut – CrossFit Deadlift (3RM) Metcon (Time) For Time: 15 Ring Dips 5 Cleans (155/115#) 12 Ring Dips 5 Cleans 9 Ring Dips 5 Cleans 6 Ring Dips 5 Cleans 3 RIng DIps

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Thursday, May 11 2017

CrossFit Farragut – CrossFit Metcon (Weight) EMOM for 10 minutes: 1st-3rd minute: 2 TGUs 4th-7th minute: 3 TGUs 8th-10th minute: 2 TGUs Hang Power Snatch (Build to heavy double in 10 minutes) Metcon (No Measure) 15 minute MAP session: 200m jog 30 sec Handstand Hold [Optional] 3-5 Strict HSPU 30 sec Plank

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Wednesday, May 10 2017

CrossFit Farragut – CrossFit A): Back Squat (10-8-6-4-2-1) B): Weighted Pull-ups (5-5-5-3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP in 7 minutes 15 Wall Balls 15 Sit-Ups

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Tuesday, May 9 2017

CrossFit Farragut – CrossFit 500m Row (Time) Max Effort 500m Row Push Press (1RM) 12 minutes to establish a 1RM Metcon (AMRAP – Reps) AMRAP in 10 minutes Max DUsStarting the workout, and every minute, on the minute – perform 5 Toes to Bar

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Monday, May 8 2017

CrossFit Farragut – CrossFit Clean and Jerk Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

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Friday, May 5 2017

CrossFit Farragut – CrossFit Cinco de Mayo (Time) 5 Rounds for Time: 5 Heavy Thrusters (135/95#) 5 Muscle-Ups 5 Deadlifts 5 HSPU 5 Power Cleans Bench Press (Build to heavy triple in 20 minutes)

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