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06/13/2019

CrossFit Voyage – CrossFit Push Press (2×5, 2×3, 2×2, 2×1) Butterfly Pullups (3×15-20) Minimal rest between sets. 5 minute clock Bench Press (4×8-12 @ 65-75%) Metcon (AMRAP – Rounds) 10 min AMRAP 5 deadlift @ 225/155, 10 Bar over burpees, 15 medball situps

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06122019

CrossFit Voyage – CrossFit Clean Segment Deadlift (4×5) Pause just below knee, just above knee, and tall position. Then full deadlift lockout50-60% with 2 sec pause Level Method Flexibility Test Review the map to find your current flexibility level. Be sure to input your score. Metcon (No Measure) AMMAP (as many mobility’s as possible) Spend...

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06/11/2019

CrossFit Voyage – CrossFit Metcon (Time) For time – 55 incline db bench press, 55 dips, 55 db push press @ 55/35 Metcon (Time) For time – 55 jumping pullups, 55 hang power cleans, 55 sumo high pull @ 95/65 Metcon (Time) 2 rounds for time – 400m run, 30 wall balls, 30 TTB, 30...

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run day fun day

CrossFit Voyage – CrossFit Metcon (Time) Partners must run together, break up reps as required. Run 800m 70 hand release push ups Run 400m 70 power cleans Run 200m 70 bar facing burpees Run 200m 70 Partner wall ball sit ups

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06072019

CrossFit Voyage – CrossFit Snatch (5X3) 5 sets of 3 reps at 75-85% Kettlebell/ Dumbbell split squat (4X8) Metcon (Time) For time: 20 thrusters(95/65) 20 TTB 50 DU 15 thrusters 15 TTB 40 DU 10 thrusters 10 TTB 30 DU 5 thrusters 5 TTB 20 DU

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06062019

CrossFit Voyage – CrossFit DB Row (4X8-12) Light; 4 sets of 8-12 reps per arm. Metcon (Time) DB Press 100 reps for time at 40-50% Metcon (Time) 4 rounds for time: 400 m run 10 OH Squat 135/95 Metcon (No Measure) Core burnout- choose 3 core strengthening movements that you need to work on. AMRAP...

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06052019

CrossFit Voyage – CrossFit Clean and Jerk (6X3) 6 sets of 3 reps at 60-70% Barbell Glute Bridge (8X8) 8X8 @30-40% of back squat Squeeze at the top! *Score weight* Level Method Rowing Test (Time) Review the map to see the pace you should maintain.