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12/4/18

CrossFit Voyage – CrossFit Bench Press Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at...

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12/1/18

CrossFit Voyage – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of: 10 Wallball Shots 10 Dumbbell Snatches 10 Calorie Row *Add 10 reps EACH round* Partner A starts with 10 Wall Ball Shots, Partner B then performs...

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11/30/18

CrossFit Voyage – CrossFit Level Method Deadlift Test (Weight) Use the level method map to determine what level you will test into. You coach can help you! Note if you did a 5RM or a 1RM Level Method Upper/Lower Body Endurance Test (Time) Talk to a coach and use the level method to determine your...

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11/29/18

CrossFit Voyage – CrossFit Back Squat (90%) Back Squat Every 2 minutes for 12 minutes *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps...

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11/27/18

CrossFit Voyage – CrossFit Snatch (Complex) Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. Score heaviest weight Metcon (Time) Three rounds for time of: 400 Meter Row 15 Overhead Squats (135/95 lbs)

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11/23/18

CrossFit Voyage – CrossFit Metcon (Distance) Review Level Method for your rowing endurance test Score your level Metcon (No Measure) Complete Flexibility test and record your score

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11/22/18

CrossFit Voyage – CrossFit Thanksgiving with the girls (Time) For time: 20 minute time cap: Angie’s House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats Helen’s House 400 meter Run OR Row 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s House 15 Thrusters (95/65 lb) Nancy’s House 400 meter Run 15 Overhead Squats (95/65...