Author: Derek Hurdle

Workout 5 ROUNDS FOR TIME 100m KB or DB Farmer Carry (Athlete Choice, Heavy) 60 Double Unders 20 Pull-Ups

Strength Deadlift Workout CrossFit Games Open 16.4 and 17.413-Minute AMRAP:55 Deadlifts55 Wall-Ball Shots55 Calorie Row55 Handstand Push-ups

Strength 1 Clean Deadlift + Hang Power Clean + 2 Shoulder to Overhead Workout 3 SETS AMRAP x 4 MINUTES* 2-4-6-and so on… Hang Power Clean + Overhead (95/65) Box Jumps (24/20)

Workout AMRAP x 7 MINUTES 8 Back Squats 10 Hand Release Push-ups 200m Run -Rest 2:00- AMRAP x 5 MINUTES 6 Front Squats 8 Hand Release Push-ups 150m Run -Rest 2:00- AMRAP x 3 MINUTES 4 Thrusters 6 Hand Release Push-ups 100m Run

Skill Muscle Ups Workout FOR TIME 50-40-30-20-10 Cal Bike 10-20-30-40-50 Sit-Ups 5-5-5-5-5 Ring Muscle-Ups

Strength Hang Power Snatch Workout EMOM x 15 MINUTES MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders* MIN 3 – Rest

Happy Monday CFML Family!  Quarterly tests are quickly approaching! A 1 day event to complete a benchmark workout in class and measure your muscle and fat.  Don’t know about the InBody Scanner??? Click Here to see 9 cool things it can tell you that a scale can’t. Test Day: 1/21 – Wayne. 1/28 -Plymouth Mtg.  […]

Strength Back Squat Workout 4 ROUNDS FOR TIME 8 DBL KB Front Squats 16 DBL KB Alt. Front Rack Lunges 24/20 Cal Row

Workout 4 SETS FOR MAX REPS MIN 1 – Sumo Deadlift High Pulls MIN 2 – Up-Downs Over Bar MIN 3 – Double Unders MIN 4 – 200m Run MIN 5 – Rest

Workout 2 SETS AMRAP x 10 MINUTES* 200/150 Row 10 Wall Balls 10 Sit-Ups -Rest 2:00 b/t Sets-