Post

4/24/19

CrossFit Voyage – CrossFit Deadlift 5×5 @ 70-75% Metcon (Time) Five rounds for time of: 10 Kettlebell Deadlifts (70/53) 10 Kettlebell Goblet Squats 10 Alternating Reverse Lunges with Goblet Hold 200m Run

Post

4/23/19

CrossFit Voyage – CrossFit Front Squat Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set...

Post

4/22/19

CrossFit Voyage – CrossFit Clean and Jerk Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80% Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85% Followed by… Every two minutes, for 6 minutes (3 sets): Clean...

Post

4/20/19

CrossFit Voyage – CrossFit Metcon (Time) With a partner, complete the following for time: 800 meter run together buy in: THEN 20 Rounds for time (10 Rounds each person) 8 Thrusters (95/65) 6 Bar facing burpees THEN 800 meter run cash out

Post

4/19/19

CrossFit Voyage – CrossFit Warm-up (No Measure) Three sets of: Pronated-Grip Bent-Over Barbell Row x 8 reps Rest 30 seconds Overhead Tricep Press x 10 reps Rest 30 seconds Hammer Curls x 10 reps Rest 2-3 minutes Metcon (AMRAP – Reps) Every 2 minutes for 20 minutes (10 sets): 12/9 Calorie Assault Bike/Row 10 Burpees...

Post

4/18/19

CrossFit Voyage – CrossFit Back Squat Every 2 minutes for 16 minutes: Back Squat *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 2...

Post

4/16/19

CrossFit Voyage – CrossFit Bench Press Bench Press *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 6 reps @ 70% *Set 5 – 4 reps @ 80% *Set 6 – 2 reps @ 90% *Set 7 – Max Reps...