Dedicated to Serious Personal Training

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Concrete Body Crossfit

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Archive: Nov 2019

11-20

DB Goblet Squat 5×8
paired with
Box Jumps 5×5

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

3 Rounds For Time
20 KB Swings
400m Run

11-19

Olympic Lifting

11-18

Bench Press 5×10
paired with
Bodyrows 5×10

21-15-9
Thrusters
Burpees

11-15

4 Sets:
Bulgarian Split Squats 5×5 each
paired with
Box Jumps 5×5

4 Sets:
Dips 5×10
paired with
Lawnmowers 5×10 each

100 Biceps Curls
100 Diamond Push ups

11-15

400m Run
60 KB Swings
60 Push ups
400m Run
200m Lungewalk
400m Run
60 Press
60 Bodyrows
400m Run
60 Burpees

11-13-2019

Squat 5×10
with
DB Press 5×8 each
with
Pull Ups 5×5

Team Row

11-12-19

Olympic Lifting

11-11-19

Deadlift 5×5
paired with
Ab Wheel 5×10

20 Pushups
18 Pushups 2 Situps
16 Pushups 4 Situps
14 Pushups 6 Situps
12 Pushups 8 Situps
10 Pushups 10 Situps
8 Pushups 12 Situps
6 Pushups 14 Situps
4 Pushups 16 Situps
2 Pushups 18 Situps
20 Situps

11-8

9:00 AMRAP
250M Row
10 Thrusters
10 Toes to Bar

9:00 AMRAP
200M Run
10 Tire flips
10 Situps

9:00 AMRAP
100M Farmer Walk
50m Bear Crawl

11-8-2019

In Pairs:
50 Burpees
60 Push Ups
70 Bodyrows
80 Wallballs
90 KB Swings
100 Air Squats
800m Run
100 Air Squats
90 KB Swings
80 Wallballs
70 Bodyrows
60 Push Ups
50 Burpees