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.
Thirsty Tiger Thursday.
CrossFit Roux - WODWarm-up400m Jog Leg Swings x 10 (Front to Back & Side to Side each leg) 20 No Push-up Burpees 10 Scap Pull-ups 20 Light weight Good MorningsGymnasticsMetcon (No Measure)10-15 Minutes Get as Far as you can in the progression. 2 x :30 handstand hold 2 x :30…
CrossFit Roux - Strong AFWeightlifting2 Pos Clean + 1 Jerk (5 sets @ 80% of 1RM)Mid Thigh Floor then JerkPause Clean Pulls (6 sets AHAP but with technical perfection. )2 seconds at each position. 1" off the floor, 1" below the knee, 1" above the knee, mid thighAKA - no…