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CrossFit Farragut

Tuesday, Sep 22 2015

CrossFit Farragut – CrossFit A): Good Mornings (3 sets of 10 (sets across)) B): 1-Arm DB Rows (3 sets of 10 (sets across) w/ each arms) Superset with GMs Metcon (AMRAP – Rounds and Reps) 4 Rounds: AMRAP in 2 minutes 5 Box Jumps (24/12″) 15 KB SDHP (50/35#) 5 Push-Ups 1 minute rest

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Monday, Sep 21 2015

CrossFit Farragut – CrossFit Metcon (AMRAP – Reps) EMOM 6 minutes: 30 sec max wall balls Power Snatch (1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes: 1 TGU 1 Burpee (ground to OH clap, back to ground = 1) 2 TGU 2 Burpees 3 3 4 4 5 5 6 6 …..

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Friday, September 18

CrossFit Farragut – CrossFit Deadlift (Build to a triple. ) Don’t build higher than 90% of your 1rm. Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsIf you hit twenty rounds before twenty minutes, record your time and cap there.

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Thursday, Sep 17 2015

CrossFit Farragut – CrossFit Push Press (Build to 3RM) Metcon (Time) 5 Rounds For Time: 10 KB SDHP 5 TGU Left Arm 10 V Ups 5 TGU Right Arm 10 Alternating Pistols

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Wednesday, Sep 16 2015

CrossFit Farragut – CrossFit Metcon (Weight) 3 (full) Cleans 100m Double KB Waiters Walk 90 second Double Under AMRAP30 minutes to build as heavy as possible for a triple clean. For every triple performed – even in warmup – you must perform a 100m Double KB WW + 90 second DU AMRAP in order to […]

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Tuesday, Sep 15 2015

CrossFit Farragut – CrossFit A): Pendlay Row (3 sets of 5 (sets across)) B): Weighted Pull-ups (3 sets of 5 (sets across)) Skill C) 30 seconds HS hold -Superset Pendlay Row, Weighted Pull-Ups, and HS Holds for 3 sets Metcon (No Measure) 10 minute MAP session: 20 Russian KB Swings (50/35#) 200m run 20 Wall […]

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Monday, Sep 14 2015

CrossFit Farragut – CrossFit Metcon (AMRAP – Reps) EMOM for 7: 3 Burpees + max DUs in 40 seconds Thruster (Build to heavy triple in 12 minutes) Metcon (AMRAP – Rounds and Reps) AMRAP in 4 minutes: 15 Plate Snatches (45/25#) 5 Toes to Bar 15 Air Squats rest 2 minutes; repeat

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Friday, Sep 11 2015

CrossFit Farragut – CrossFit Clean Pull (3-3-3-3-3) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Finisher Mandatory shoulder mobility for 5-10 minutes

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Thursday, Sep 10 2015

CrossFit Farragut – CrossFit Metcon (AMRAP – Reps) 5 minute EMOM: 40 sec max DUs Shoulder Press (Build to 5RM) Metcon (Time) 4 Rounds: 12 Burpees AFAP (As fast as possible) 6 Clean & Jerks @ 60% AFAP 200m Row AFAPRest as needed between efforts. FULL cleans on the CnJs. Score is time of slowest […]

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Wednesday, Sep 9 2015

CrossFit Farragut – CrossFit Strength Superset the following for 3 sets: A) 100m Double KB Waiter’s Walk (Keep abs turned on, rib cage locked down, elbows extended! Rest as needed, this should be tough for many) B) Barbell Weighted Step-Ups (24/20″) x 10 each leg (complete each set with one leg, then rotate) C) Bent […]

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