Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Jun 2019

6-18-2019

Olympic Lifting Practice

6-17-2099

Back Squat 5×8
Bent Over Row 5×8

10:00
800m Run
then
AMRAP Wallballs

6-15-19

4 Rounds For Time
400m Run
50m Overhead Lunge Walk
30 KB Swings
10 Pull ups

6-14-2019

For Quality:
80 Bodyrows
80 Thrusters
80 Moving Planks
80 Ball Slams
80 Reverse Snow Angels
then
For Time:
800m Run

6-12-2019

Deadlift 4-3-2-1-1-1 etc until 1RM

10-9-8-7-6-5-4-3-2-1 reps for quality
True Pushups
DB Row each

6-11-2019

Olympic Lifting practice

6-10-2019

Barbell Strict Press 5×8
paired with
Pull ups 5×10

5 Rounds:
1 min wallsit
100m Sprint
rest 1 minute between rounds

6-8-2019

Bent Over Barbell Row 4×10
paired with
DB Snatch 4×3 each

4 Rounds For Time:
15 Air Squats
15 Situps
15 Push Ups

6-7-2019

21-15-9 Reps of:
Burpees
Toes to Bar

3 Rounds For Time:
250m Row
15 Thrusters

3 Rounds For Time:
25 KB Swings
25 Hand Release Pushups

9 minute cap for each workout. 3 minutes rest between workouts.

6-5-2019

Barbell Lunge 5×8
paired with
Box Jump 5×500

Pull Ups 5×10
paired with
Ab Wheel 5×10

1 mile Run For Time