Posts by DavidEdwards


Friday, June 17


Posted By on Jun 16, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 meters 15 ring rows 15 air squats 15 pvc pass throughs Banded mobility of your choice for 5 minutes. Metcon (AMRAP – Rounds and Reps) 12 min amrap- 7 bench press 155/105 7 L sit pull ups Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 KBS 53/35 10 toes 2 bar 5...

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Thursday, June 16


Posted By on Jun 15, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 20 m high knees 20 m butt kickers 20 ring rows 20 second handstand hold 20 air squats 3 mins hip mobility Warm up deadlift, hang power clean, front squat and jerk with barbell. Metcon (AMRAP – Reps) Max effort kipping pull ups without coming off of the bar Metcon (Weight) Take 15 minutes to build to a heavy complex of a clean (power or full), front squat and jerk. Once you have...

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Wednesday, June 15


Posted By on Jun 14, 2016

CrossFit NEi – CrossFit Animals (No Measure) 2 rounds of Bear crawl Crab walk Alligator walk Kangaroo jumps Duck walk Deadlift (10 min EMOM – 5 reps banded) Metcon (Time) 5 rounds- Run 400 Row 500

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Tuesday, June 14


Posted By on Jun 13, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) Row 500 2 times through- 10 shoulder openers 10 push ups 10 Frankenstein stretch 20 second calf stretch on the rig Push Jerk (3 every minuite for 10 minutes at 65%) Metcon (Time) 50 double unders (3:1 singles) 25 chest to bar pull ups 50 double unders 25 shoulder to overhead 95/135 *weight to be cleaned from the ground 50 double unders 25 wall balls 20/14 50 double unders 25...

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Monday, June 13


Posted By on Jun 12, 2016

CrossFit NEi – CrossFit Warm-up (No Measure) 500 m row 10 pvc pass throughs 10 pvc overhead squats 10 banded good mornings 2 minutes banded shoulder mobility 2 minutes banded hip mobility Overhead Squat (Take 25 minutes to establish a 1 rm) Metcon (AMRAP – Rounds) 12 minutes amrap: 95/65 5 snatch grip deadlifts 5 hang power snatch 5 overhead...

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