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.
Tuesday – He’s going the distance.
CrossFit Roux - WODWarm-upLoF: High Knees Butt Kicks Cossacks High Kicks Side High Knees (ea. way) Leg Swings- 10 each leg each dir.Metcon600m Run (Time)Rest 7 Minutes600m Run (Time)Rest 7 Minutes600m Run (Time)WeightliftingFront Squat (65% x 4; 75% x 4; 80% x 4; 85% x 4)Back Squat (60% x 7;…
CrossFit Roux - WODWarm-up200m Run w/ PVC OH 10 PVC Pass Throughs 10 PVC OHS Jumps 10 PVC ATW Burgener's - SnatchWeightliftingPower Snatch (3RM Power Snatch)15min to find. Not touch and go, but don't take long between reps.MetconCrossFit Games Open 13.2 (AMRAP - Rounds and Reps)10 Min AMRAP 5 Shoulder…
CrossFit Roux - Strong AFWeightliftingSnatch (5 x 1 @ 80% w/ 2min rest between singles.)Clean and Jerk (5 x 1 @ 80% w/ 2min rest between singles.)Front Squat (3,2,1,1,1,1.)CoreMetcon (No Measure)100 straight leg sit-ups Good Mornings 3 x 6 w/ medium weight.
CrossFit Roux - Strong AFWeightliftingMetcon (No Measure)I really like the WOD programming to double up for today. If you didn't deadlift; add that to your bench press and bent over row. Do the Roux metcon.Deadlift (Find a 6RM; then do 4 x 6 @ 90% of 6RM.)
CrossFit Roux - WODWarm-upWeightliftingBench Press (5 x 6 @ 70% of 1RM)Super set w/Bent Over Row (5 x 6 AHAP)Competition MetconMetcon (Time)21-18-15-12-9-6-3 Thrusters (75/55) KB Swings (44/32/24/32/24/16)44kg & 32kg (for women) are for RX++ no button, just notate in the comments. You should be able to do each set of…
CrossFit Roux - Strong AFStrongmanMetcon (No Measure)800m Sled Walk Strap up with one or two plates and go for a 800m jog or brisk walk. 4 - 50m Heavy Farmer's Carries Slow 10min Row.