Tuesday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)Split Jerk (8x2 )5x4 @ 65-75% of 1RM of Jerk 1x4 @ 50% 1x4 @ 60% 5x4 @ 65-75%Metcon (No Measure)5 Rounds 400m Run 50 Air Squats 3 Rope ClimbsRx+ Legless Rx: Regular Scale: 6 Rope Climb ProgressionsCore: Metcon (No Measure)Tabata Dead Bar Hang

Tuesday

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CrossFit Roux 2 - SculptMetcon (No Measure)Warm-Up 0-5 300m Row 5 Burpee No Push-Up 200m Row 5 Burpee No Push-Up 100m Row Tabata 5-9 DeadBug Amrap 9-19 200m Run 20 Goblet Squats 10 Burpees Strength 19-29 10 Step Ups 10 Hip Thrusters 10 Bench Press Tabata 29-35 Air Squats Endurance…

Monday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)400m Run 2 Rounds: 10 Heavy Russian KBS 10 Goblet Good Mornings 10 Goblet Cossacks 10 Scorpions 5 KB PressDeadlift (4x4)With a 3 Second Decent 1x4 @ 40% -1min Rest- 1x4 @ 50% -1min Rest- 1x4 @ 55% 1min Rest- 4x5 @ 65-70%Metcon (No…

FBB

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CrossFit Roux 2 - Functional Body BuildingWarm-up4 Sets Not For Time 10 Cal Row 3 Empty Bar Muscle Snatch 3 BTN Snatch Grip Push Press 3 Overhead SquatsStrengthBarbell Z Press (4-4-3-3-2-2 (2 Second Hold Over head))Build Each Set.Metcon (No Measure)4 Sets Not for Time: 10 Single Arm Dumbbell Push Press/arm…

Saturday

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CrossFit Roux 2 - CrossFitWarm-upMetcon (No Measure)(0-8) :40 work / :20 rest 1) Mountain Climbers 2) Inchworm + Push-up 3) Russian Baby makers 4) Jumping Jacks 5) No Push-up Burpees 6) Jump Squats 7) Sit-ups 8) Mountain ClimbersMetconMetcon (No Measure)E4MOM (40 Minutes) 1) 400m Run + 25 Push-ups 2) 300m…

Friday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)40 Jumping Jacks 2 Rounds: 10 Ext Rotation off Knee (5/arm) 10 Ring Rows 5 Plyo Push Ups (clap) 8 No Push Up BurpeesPush Jerk (4x6 )All @ 60% of 1 RM jerkMetcon (2 Rounds for reps)5 AMRAP 15 KBS 12 Goblet Squats 9!Pull-Ups…

Thursday

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CrossFit Roux 2 - CrossFitWarm-up (No Measure)20 Banded Side Steps 20 Banded Squats 20 Banded Good Mornings 20 Scorpions 20 Up and Overs 200m Run backwardsBack Squat (5x6 )Tempo 02X0 ALL @ 65-70% of 1RMMetcon (AMRAP - Rounds and Reps)16 AMRAP 400m Run 20 Deadlifts 15 Burpees 10 PistolsRx: 115/85…