Author: Andrew Darby

Friday August 9th

DB Bench Press
5 x 7
Same Weight Across
Super set with 15 Ab Mat Sit Ups AFAP

“Cool Whip”
3 Rounds:
20 DB Hang Clean and Jerk (50/35)
15/12 Cal Row
Directly Into…
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

Hang Clean and Jerks broken up into 5’s

Thursday August 8th

“Runny Nose”
400 Meter Run
21 Front Squats (115/85)
21 Hang Power Cleans
21 Shoulder To Overhead
400m Run
15 Front Squats (115/85)
15 Hang Power Cleans
15 Shoulder To Overhead
400m Run
9 Front Squats (115/85)
9 Hang Power Cleans
9 Shoulder To Overhead
400m Run

You need to add a widget, row, or prebuilt layout before you’ll see anything here. 🙂

Wednesday August 7th

Deadlift
7 x 1
7 Seconds Up
7 Seconds Down

“Ninja Turtle”
4 Rounds, Every 4 Minutes:
3 Chest to Bar
6 Toes to Bar
9 Deadlifts (155/105)
50 Singles

RX+
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
40 Double Unders

Tuesday August 6th

“Kelly Rowland”
50/35 Cal Row
3 Rounds of Kelly
50/35 Cal Row

Kelly:
400m Run
30 Box Jumps
30 Wall Balls

Monday August 5th

Back Squat
2 x 20

“Beef Jerky”
AMRAP 12:
21 KBS (53/35)
14 KB Reverse Lunges
7 KB S2O

Friday August 2nd

EMOM 5
5 Touch and Go Squat Snatches
Same Weight Across
Around 60%

“Hop Scotch”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs 24″/20″

 

Thursday July 1st

5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Russian Swings (53/35)
1 Minute Air Squats
1 Minute Bike
1 Minute Rest

3 Rounds:
10 Bent Over Rows
10 Weighted Bridges

Wednesday July 31st

Push Press
Build to a Heavy 3-Rep

“Trail Blazer”
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

Tuesday July 30th

Back Squat
3 x 12 @ 65%

“Nowhere Fast”
50 Power Clean (115/85)
On the Minute 5 Toes to Bars

Seeley-bna-crossfit-nashville-mount juliet-pull ups

Monday July 29th

“Hot Sauce”
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)