Workouts

Friday 05June15

Fitness A. PC&J: 6 Min EMOM x4-5 reps (145/105) B. 2k row TT C. 20 min ride/walk recovery     Performance A. PC&J: 6 Min EMOM x5 reps (145/105) B. 2k row TT C. 20 min ride/walk recovery...

Thursday 04June15

Fitness A. DB Strict Press 7.5.3.7, rest 90 secs *alternating arms B. 3/4 Rounds, 5 mins ON, rest 3 mins @80-85% 1 and 3: row 2 and 4: 7 Squat clean (75/55) 20 DUs (60 singles) 10 Sit Ups   Performance A. DB Strict Press 7.5.3.7 rest 90 secs *alternating...

Wednesday 03June15

Fitness A. FS 4×2 @85-90%, rest 2:00 B. 20 min E2MOM: 2 Power Clean @70-80% 2 Weighted CTB, CTB (pull as high as you can) *or pull ups 10 sec HS hold 2 High box jumps (40/30+)   Performance A. FS 4×2 @85-90%, rest 2:30 B. 20 min E2MOM: 2 Power C...

Tuesday 02June15

Fitness A. SDL: 5@80, 5@90, 5@95, 3@100, 3@110 B. Snatch Pull (with shrug and straight arms) 3×5 C. 3 Rounds: 40 DUs /80 singles 15 Thrusters (95/65) 200m run 10 OHS (95/65) or 10 FS 5/3 wall walks or 15 push ups —rest 4 mins– *28 min cap D. S...

Monday 01June15

Fitness A. Hang Clean +Jerk (2+2) x2 B. Hang Clean +Jerk (1+1) x3 *2 sec pause in hole on all 1st reps of hang clean C. 1-2-3-4-5-6-7-8: CTB Dips (rings if possible) *Scale to 9-15-21 Cals, rower push ups* *allow good ROM to slow you down a bit *compare to 06A...

Friday 29May15

Reminder: The is NO 6pm class tonight due to the Ladies Night Out starting at 7pm! Fitness A. High Hang Snatch+Hang Snatch (2+1) x3 B. Hang Snatch+Snatch (1+1) x3 C. Snatch with pause at knee 3×1 *Scale Parts A-C to Clean variations D. 3 Rounds (0,8,16):...

Thursday 28May15

Fitness A. 5 Rounds @80-85%: 100m Suitcase carry (32/24kg) 10 DB step ups/leg (40/30) row 250m 20 Sit Ups run 200m *30 min cap B. Trainer Led Mobility   Performance A. 5 Rounds @80-85%: 10 DL @195/135 25 Wall Ball Shots (20/16) 10 Strict HSPUs *scale to k...

Wednesday 27May15

Fitness A1. Front Rack Lunges 3×4-5/leg, rest 60 A2. Max CTB x3, rest 90 *sub with pull ups B1. Back Squat 3×5 @70% @23×1, rest 60 B2. BB Bent Rows 5.5.5, rest 90 *scale to DB bent rows C. 4 rounds 50ft prowler push right into 20/15 push ups res...

Tuesday 26May15

Fitness A. Strict Press 8@75%, 6@80%, 4@85%, 3@90% B. 90 sec Rounds, every 3 mins @80-85% (0,3,6,9,12,15,18,21): 1,3,5,7 rounds: row for cals 2,4,6,8 rounds: AMRAP: 5 KB Swings (full) (24/16)+5 Sit Ups+5 push press (95/65) C. 3×15 side plank reach through...

Monday 25May15

Fitness A. Clean 5×2, every 2 mins *TnG *scale to PC B. 3 Rounds every 8th minute (0,8,16): 10 no push up burpees 15 Power Clean (95/65) 10 no push up burpees 15 cals, AB *goal is as close to 2 mins/round as possible so move fast   Performance A. Cle...

CONTACT US

Address:

2610 NORTH Brandt Rd
Annville, PA 17003

Phone:

717.676.0072

EMAIL:

Tim@crossfithershey.com