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back squat bench box jump burpee chin up clean clean and jerk db snatch db thruster deadlift dips double under front squat hand stand push up hang power snatch hollow rock hspu kb swing lunge med ball clean overhead squats pistol power clean power snatch press pullup push jerk push press pushup push up rdl rest ring pushup rope climb row run situp snatch squat squat clean sumo dead lift high pull thruster toes to bar wall ball weighted pullup
Tuesday November 29, 2011
Strength: Press 5-5-5-5-5 Conditioning: 600m Run 10 Pullup, 20 Pushup, 30 Situp 400m Run 15 Pullup, 25 Pushup, 35 Situp 200m Run 20 Pullup, 30 Pushup, 40 Situp Have you like us on Facebook yet? It’s easy..if your on Facebook already just search “CrossFit Naples” in the search bar and “like” our page. If you [...]
Thursday
Strength: A1.Bench: 5×3 (increase from 2 weeks ago) A2.One Arm DB Row (5 x 8)-work on technique and tempo Conditioning: “Big Cindy ” AMRAP 20: 15 Pull Ups 30 Push Ups 45 Air Squats The goal with the arm dumbell row is to focus on those muscles that get left out. It is common that [...]
Friday
Strength: Back Squats 5 x 5 Conditioning: AsManyRoundsAsPossible in 15minutes: 5 Front Squats 185 lbs 10 Push Ups 5 HSPU or 5 Triangle Push Ups If you have some time we would love for you to write a review of CrossFit Naples in Google maps. This helps others see what were doing!! Thanks Nap-towners!
Tuesday
Skill: Plank Ring Pushup Conditioning: For Time: 50 Double Under 25 Ring Pushup, Tru Pushup, or Regular Pushup 50 Double Under 25 Burpees Time Cap 10minutes
Friday
Strength: 5sets: A1.Bench Max Rep at BW A2.Ring Row Max Rep rest 2mins between Conditioning: 4 rounds for time: 12 Pushup 21 Double Unders Why do you think we are doing ring rows today?
Wednesday
Strength Backsquat 10RM (Time Cap 15 minutes) Conditioning Row 250m 25 Pushups Rest as Needed 4 sets
Wednesday
PLEASE TAKE THE SURVEY. IT WILL ONLY TAKE 60 SECONDS! CLICK HERE AMRAP 15min: -6 MB Clean to Wallball -12 Ring Pushups or Regular Pushup -200m Run What do you see? A pile of trash or a couple contemplating life? Perception is everything. Get your head right before you walk in the gym today…Your body [...]
