Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Feb 2018

2-21-2018

Deadlift 5×5/7×3

AMRAP 15:00 of
20 Burpees
15 Thrusters

2-20-2018

Snatch Practice
Clean and Jerk Practice

AMRAP 12:00
20 Situps
10 DB Overhead Lunge Walk Right Side
10 DB Overhead Lunge Walk Left Side

2-19-2018

DB Bench Press 5×8
paired with
Pullups 5×5/10

4 Rounds:
3 min of
10 Goblet Squats
10 Jump Squats
then
AMCAP of Airbike or Rower
2 min rest between rounds

2-17-2018

4 Sets for Quality
10 Pullups
10 Stability Rows

4 Sets For Quality
10 Push Presses
10 Dive Bombers

For Time
100 KB Swings
400m Run
100 Air Squats

2-16-2018

Deck of Cards

2-14-2018

Bent Over Barbell Row 4×10
paired with
Plate Sit Ups 4×10

4 Rounds For Time:
15 Hand Release Pushups
10 Box Jumps
400m Run

2-13-2018

Snatch Practice
Clean and Jerk Practice

4 Rounds For Time:
10 Tire Flips
200m Sprint

2-12-2018

Back Squat 5×5

5 Rounds For Time:
10 Double Unders or 40 Single Unders
10 DB/KB Thrusters each side
20 KB Swings

2-10-2018

AMRAP 30:00
3 min max calories on Rower or Bike
10 Wallballs
10 Pullups
30 KB Swings
Score is total number of calories

2-9-2018

1 Mile Run For Time

Pullups 5×5/10
paired with
Ab Wheel outs 5×10

“Gun Show”
100 Biceps Curls
100 Diamond Push Ups