CrossFit – Apr 19, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Mobility: Hips, Glutes, Shoulders 3 Rounds: 5 Burpee broad jump 5 barbell squat cleans 5 push press I. Weightlifting Squat Clean + Squat Clean and Jerk Every 2:30 minutes for 6 sets 1 Squat Clean 1...

CrossFit – Apr 18, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m (emphasise the leg drive) Mobility: Hips, OH position, Midline 3 Rounds: 5 Single arm OH KB squats 5 Kips on the bar 5 extended lever kips (Ankles hip height) I. Strength Back Squat (4 x 7 @...

CrossFit – Apr 17, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Run 400m Mobility: Lats, Shoulders, Forearms + Biceps 3 Rounds: 5 Inchworm Push-ups 5 scap pull ups 5 Deck Squats I. Gymnastics Weighted Pull-ups Every 2 minutes for 7 sets 3 reps Weighted Pull-ups * If...

CrossFit – Apr 12, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m Run Mobility: Hips, Glutes, Quads 3 Rounds: 10 Med ball cleans 20 mountain climbers I. Strength Front Squat (5 x 5 @ 80% of 1 RM) Every 2:30 minutes for 5 sets 5 Front Squats @ 80% of 1...

CrossFit – Apr 11, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 3 Min DU practice Mobility: Chest, Calves, Shoulders 3 Rounds: 5 Push Ups 5 sit ups 5 broad jumps I. Strength Floor Press Every 2:30 minutes for 6 sets 2 Floor Press @ 87.5% 1RM II. Workout Of the...

CrossFit – Apr 10, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Lats, Quads, Glutes 3 Rounds: 8 Kips on the PU bar 10 air squats 14m Lateral Walk (7m, 7m back and forth) I. Workout Of the Day Metcon (AMRAP – Reps) 21min AMRAP 5 Bar Muscle...