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Workout of the Day
CrossFit Subtero – CrossFit Pit SeƱor (AMRAP – Reps) Teams of 3 AMRAP 30: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/75) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/85) 30/25...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 10 min emom 1 min – 15 kb deadlifts 32/24 kg 2 min – 15 v -ups Weightlifting Deadlift every 90s for 5 rounds 3 reps @ 85% of 1RM ( 5% increase from last week ) Metcon The Chief (AMRAP – Rounds) Max rounds in 3...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 3 rounds for quality 15 pvc snatch high pulls 15 pvc hang power snatch 15 pvc power snatch 15 pvc snatch balance Weightlifting Snatch Complex every 1:30 x 6sets perform snatch complex 1 power snatch 1 squat snatch 1 overhead squat @ 80% of last performed (...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 3 rounds for quailty 1 min cobra hold 15 pvc dislocates 20 green band straight arm lateral pull downs 10 min Gymnastics Metcon (AMRAP – Reps) death by : complex every minute complete the following complex min 1: 1 burpee + 1 pull up min 2: 2...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 3 rounds for quality 30 seconds left /right overhead KB hold in lunge position ( hold the kettle bell by the handle ) 45s dead hang 2 position hold 1/4 press for 30 seconds then fully overhead 30 seconds with barbell 45/35lbs Weightlifting Push Press + Push...
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CrossFit Subtero – CrossFit Warm-up (No Measure) warm up: 3 rounds for quality 10 wall balls 20/14 12 double russian KB swing 16/12kg 60 meter walking lunge 10 min cap Weightlifting Back Squat 10 min emom 1 back squats every min @ 90% of 1RM 5% increase from last week Metcon Barbara (Time) Five Rounds...
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CrossFit Subtero – CrossFit Metcon (Time) Teams of 2 for Time: 60 – 30 – 15 Clean and Jerk(Partner hold bottom of Goblet Squat) Toes to Bar (Partner handstand hold/High Plank) Burpee over Partner KB Swings(Partner does Front Rack Hold with the Barbell) RX: 135/95 KB:24/16kg Partition the reps. One partner does the work while...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 3 rounds 15 KB deadlifts 16/12 15 back extensions 15 GHDSU 12 min cap Weightlifting Deadlift every 90s for 5 rounds deadlift 5 reps @ 80% of 1RM ( 5% increase from last week ) Metcon Metcon (Time) for time 5 burpee box jump 10 KBS 32/24kg...
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CrossFit Subtero – Strength and Conditioning Deficit Deadlift (8×2 @ 87% of max deadlift ( 2% increase from last ) Metcon (Time) superset the following: 4x 30 second back extension hold with plate 4x 12 weighted GHDSU with wall ball 20/14 4×12 double KB russian swing ( heavier than last performed ) 4x 1min second...
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CrossFit Subtero – CrossFit Warm-up Warm-up (No Measure) 2 rounds 20 pvc dislocates 10 snatch high pulls w/bar 10 power snatch 10 overhead squat 5 squat snatch 10 min cap Weightlifting Snatch Complex every 1:30 x 6sets perform snatch complex 1 snatch deadlift 1 power snatch 1 squat snatch 1 overhead squat @ 75% of...
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