Posts by DavidEdwards


9/15/2016


Posted By on Sep 14, 2016

CrossFit NEi – CrossFit Miranda warm up (No Measure) 500m row 2 times- 10 ring rows 10 pvc pass throughs 30 second calf stretch 3 mins banded shoulder mobility Push Jerk (10@60% 8@70% 6@75% 4@85% 2@90%) Metcon (Time) 400 m run 25 kbs 53/35 400 m run 20 kbs 400m run 15 kbs 400 m run 10 kbs 400 m run 5...

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9/14/2016


Posted By on Sep 13, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 100 single jump ropes 15 air squats 15 box step ups 15 ab mat sit ups 15 push ups warm up clean and jerk to working weight Metcon (Time) 400 m run 30 wall balls 20/14 30 double unders (3:1singles) 20 box jumps 24/20 20 ghd sit ups 10 hang power cleans 135/95 10 jerks 135/95...

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9/13/2016


Posted By on Sep 12, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Run 400 m 2 times through 15 pvc pass throughs 15 pvc overhead squats 15 ab mat sit ups 3 mins banded hip mobility Metcon (No Measure) 10 min EMOM 10 toes to bar RX+ 3 muscle ups of choice Metcon (Time) 400 m run 25 Back Squats 155/125 400 m run 25 Front Squats 135/95 400 m run 25 Overhead Squats 95/65 *weight comes from the...

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9/12/2016


Posted By on Sep 11, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 2 times through- 10 pvc pass throughs 10 push ups 10 banded good mornings 30 sec calf stretch Metcon (Weight) EMOM for 10 minutes 3 deadlifts 135/95 5 burpees over the bar Metcon (Time) 7 rounds for time 5 deadlifts at 65% of 1rm 10 pull ups 15 push...

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9/10/2016


Posted By on Sep 9, 2016

CrossFit NEi – CrossFit Metcon (Calories) In teams of 2: 5 mins max calorie row Metcon (Time) In teams of 2 relay style: 100 double unders (3:1 singles) 25 toes to bar 25 deadlifts 225/155 50 box jump overs *both partners complete all of the reps before tagging...

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