Monday is a new day.
CrossFit Roux - Strong AFWeightliftingBarski Snatch (5 x 3 @ 70%)DO NOT PUT THE BAR DOWN BETWEEN REPS / ALL HIGH HANGSnatch Balance (No DIP; 3 x 2 @ med weight; hold 2 sec at bottom)Snatch Balance (w/ dip: 3 x 1 heavy)Snatch Grip BTN Push Press (3 x 2…
Don’t get a case of the Mondays
CrossFit Roux - WODWarm-up400m Run 20 Cossacks 20 Scorpions 20 Up&Overs 20 Supermans 20 Air SquatsWeightliftingBack Squat (7 @ 50%, 55%, 60%, 65%, 70%)Competition MetconMetcon (Time)21-15-9 Power Snatch (115/95/75/65) Hand Release Push-upsGPP MetconMetcon (Time)21-15-9 Power Snatch Push-ups
CrossFit Roux - WODWarm-upMetconFantastic Beasts! (5 Rounds for time)5 Rounds / 2:00 Rest Between Round 1: 10 HSPU's 10 Power Cleans (135/115/95/75) 10 HSPU's 10 Power Cleans Round 2: 20 DB Snatch L (Coach's choice for the athlete) 10 Shoulder to OH 20 DB Snatch R 10 Shoulder to OH…
Strongman All Day
CrossFit Roux - Strong AFStrongman
CrossFit Roux - WODWarm-up200m Run 2 Rounds: 5 Pull Ups 10 Push ups 15 Air SquatsWeightliftingMetcon (No Measure)5 Rounds: 10-14 x DB Bench Press (AHAP) 8/arm x Single Arm Barbell Landmine Row (AHAP) 8 x Straight Bar Curls (AHAP) 8-12 x GHD Sit-upsCompetition MetconMetcon (Time)21-15-9 Toe to Bar Plyo Push-ups…
Active Recovery Day
CrossFit Roux - Strong AFWeightliftingMetcon (No Measure)Do the Full Burgener Warm up w/ 65/45lbs X 10 sets. Rest 5:00 Do it again. Then Run 2 Miles @ 10+min pace.
CrossFit Roux - WODWarm-up400m Jog 40 Jumping Jacks 30 Sit Ups 20 Push Ups 10 Air Squats 5 Pike Push UpsWeightliftingShoulder Press (5 x 1min amraps of strict press @ 70% of 1RM)Clean it from the floor. Rest as needed during the minute. 1:30 rest between each amrap.Core TabataHollow Body…
hump day gainz
CrossFit Roux - Strong AFWarm-upWeightliftingSnatch (Power + Full @ 80%; 5 x 1+1 )2min rest between sets.Power Clean + Front Squat + Jerk (80% of 1RM ; 5 x 1+1+1)2min rest between sets.Core3 x 10 straight leg raises (hanging from the rig)
CrossFit Roux - WODWarm-up30 Jumping Jacks 20 Lunge w/ twist 10 Judo Push Ups 10 Scorpions 20 Cossacks 30 Jumping Jacks Burgener's - C&JWeightliftingClean and Jerk (15-20min to find 2 Heavy Clean and Jerks)put the bar down between reps.Competition MetconMetcon (Time)40 Burpees 20 Pull-ups 30 Burpees 15 Pull-ups 20 Burpees…
CrossFit Roux - Strong AFWeightliftingSnatch (5 x 1 w/ 2min rest between sets. @ 85%)Clean and Jerk (5 x 1 @ 85%)Back Squat (3,2,1,1,1,1.)Metcon2k Row (Time)Max Effort 2k RowNOT MAX EFFORT - IGNORE ABOVE. Easy pace.