CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 20 Flutter Kicks 10 Goblet Squats 10 Wall Balls Metcon Shoulder Press (Work to a heavy single. ) Metcon (Time) For Time: 35 Calorie Bike 30 Burpee Box Jumps 25 Clusters (115/80)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Metcon (No Measure) Snatch 1 set of 2 @ 75%, 1 set of [email protected] 80%, 3 sets of 1…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Bike 3 Rounds 10 Push Ups 10 Medball Cleans 5 Medball Throw Situps at wall Strength Bench Press (4×8 at 65-85% of 1 RM) add 2.5 on each side from last week. If not here work off % range 65-85% Metcon Metcon (AMRAP – Rounds…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 Band Pull Aparts 15 Jumping Squats 10 Push Ups Skill Metcon (AMRAP – Reps) On the Minute for 15 min: 1st 30 secs: 30 Seconds Max DUs 2nd 30 secs: Rest Metcon Metcon (AMRAP – Rounds and Reps) 400 m Buy-in…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 400 m Run 3 Rounds 30 Second Plank Hold 10 BB Good mornings 10 BB Thrusters 5 Scorpions Strength Kettlebell Deadlift (5 x 10) Metcon Metcon (Time) 3 Rounds 20 Push Press (75/55) 20 OHS 20 Hang Power Cleans *every time bar touches ground, do 3 burpees18…
CrossFit Illuminati – CrossFit View Public Whiteboard Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Deadlift warm up (No Measure) 200 m run 3 rds 10 money makers 10 hollow rocks 5 empty barbell good mornings 5 push ups Strength Metcon (Weight) double KB clean and jerk 5×10 Metcon Metcon (Time) 100 double unders buy in/cash out 21-15-9 deadlift (255/175) burpees After…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up snatch warm up (No Measure) 30 BIG pulls on the rower 3 rds 15 air squats 10 hang muscle snatch 7 snatch grip back rack push press Weightlifting Metcon (No Measure) Snatch [email protected]%, [email protected]%, [email protected]%. heavy single Metcon Metcon (AMRAP – Reps) Partner WOD (teams of 3)…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up push ups, rows (No Measure) 800 m bike 3 rounds 10 push ups 8 DB rows (each arm) 20 jumping jacks Strength Bench Press (4×8 at 65-85% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 20 sit ups 5 bar muscle ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up warm up press and squat (No Measure) 200 m run 3 rounds 10 plate G2OH 10 push press 10 front squats Strength snatch grip Sotts press (5×5) If can’t complete the movement from the bottom of the squat, scale by standing Metcon Metcon (Time) 18-15-12-9-6-3 reps for…
