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workout of the day
[WOD]

friday

9/12/2019

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Picture

MetCon

24min AMRAP:
5x Strict Pull-Ups
400m Run
30x S/A DB Hang Clean & Jerks (50/35)
20x Single DB Step Overs (24/20") (50/35)

Notes:
Running, DB work, and strict gymnastics. If you do not have strict pull-ups choose a challenging pulling variation to aid in your pull-up progression. 
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wednesday

4/30/2019

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Picture

Strength

Deadlift
Warm Up Sets
5@40%, 5@50%, 3@60%

Working Sets
3@65%
3@75%
+3@85%

MetCon

12min AMRAP:
8x Left Arm DB Push Press (50/35)
8x Right Arm DB Push Press
16x Alt. DB Step Ups (24/20inch)

Notes: Grinding effort here. No need to try to keep a fast pace, stay moving for 12 minutes and keep rest at a minimum. Can you keep the DB moving and off the ground for the full 12mins? Scale necessary to try to achieve this.

Post

Good Mornings 3x12
Side Planks. Accumulate 2mins/side
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tuesday

4/22/2019

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Picture

Strength

​PRESS Wk1
Warm Up Sets
5@40% 
5@50%

WORKING SETS
5@60%
5@70%
+5@80%

MetCon

3min AMRAP:
20 Calorie Row
30 SA DB Push Press (50/35)
20 Box Jump Overs
30 C2B Pull Ups
20 Alt. DB Hang Snatches (50/35)

REST 3:00

3min AMRAP:
20 Calorie Row

30 SA DB Push Press (50/35)
20 Box Jump Overs
30 C2B Pull Ups
20 Alt. DB Hang Snatches (50/35)

REST 3:00

For Time:
20 Calorie Row
30 SA DB Push Press (50/35)
20 Box Jump Overs
30 C2B Pull Ups
20 Alt. DB Hang Snatches (50/35)
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Fort Collins Crossfit

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E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • Fitness Services
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  • Get Started
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  • Community
    • Coaches
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News