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07/19/2019

CrossFit Voyage – CrossFit Clean and Jerk Spend 20 minutes building to current or new 1RM Front Squat (3×10) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

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07182019

CrossFit Voyage – CrossFit Shoulder Press (5×3) 75-85% Snatch high pull (3×5) @ 75-85% Metcon (Time) For time: 4 rounds 20 Db hang power clean and jerk 55/35 24 ft handstand walk 75 DU 24 ft handstand walk

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07/17/2019

CrossFit Voyage – CrossFit Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Glute Bridge (4 sets of min 8 max 12 reps.) Build to heavy. Metcon (Time) 100 sit ups for time.

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07/16/2019

CrossFit Voyage – CrossFit Dumbbell row (3×20) @ 50/30 Split Jerk (6×3) Metcon (Time) 15/12/9/9/12/15 body weight bench press AAB cals.15 minute time cap. Scale to 70% of 1rm if you cannot press body weight.

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07/15/2019

CrossFit Voyage – CrossFit Pause Hang Snatch (1×3 @ 50-60%, 1×2 @ 70-80%, 1×1 @ 90-100%) pause at knee for 2 seconds. Back Squat (3×5) Metcon (Time) For time – 12 front rack barbell lunges @ 95/65 20 kipping pullups 12 lunges 40 sit ups 12 lunges 20 HSPU 12 Lunges 40 sit ups.

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07/13/2019

CrossFit Voyage – CrossFit Metcon (AMRAP – Reps) One partner works, one rests. This is long and hard (thats what she said). 1000m row 100 walking lunge 400m sled pull 100 power cleans 135/95 lb 1000m row 100 bar facing burpees 400m sled pull 100 air squats 1000m row Metcon (AMRAP – Reps) One partner...

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07112019

CrossFit Voyage – CrossFit Muscle-ups Muscle up progressions – turn over drill, body control drill, hip activation drill. Scale to assisted strict pull ups 4×10 Metcon (Time) 4 Rounds for time: 8 DB hang power clean and press 40/20 10 Dips 15 medball situps 20/14