CrossFit Newport Beach posted on Facebook
Newps is rooting for my brothers team at the CrossFit Socal Regionals! Look for Axiom if you are watching.
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A. 10-12 min to work on OHS and Snatch technique B. 6 min amrap of: 3 strict pull ups 6 OH Squats 95/65 9 Hand Release push ups 2 min rest 6 min amrap of: 3 Bar muscle ups 6 Snatch 95/65 (full squat) 9 Burpees C. 1,000m row TT
A. 15 min muscle up skill work on the rings. B. 1 round: 10 burpees 3 muscle ups unbroken advanced- interm- progression on the rings, novice- strict pull-up/ring dip for same reps 20 burpees 3 muscle ups unbroken 2 min rest 1 round: 6 toes 2 bar unbroken 12 wall ball 20/14 unbroken 8 toes 2 bar unbroken 14 wall ball unbroken 10 toes 2 bar 16 wall ball C. Core/smr bicep and lats
A. 5×3 Back Squat @85% B. EMOM for 8 min: 5 wall ball 20/16/14 5 burpees Rest 2 min EMOM for 8 min: 5 toe 2 bar 5 burpee pull up C. Mobility D. Bonus for the week. All classes, From Tuesday to Saturday. How many calories can we accumulate this week? 3min Row For cals. Post cals each day to Facebook and the total will be added up at the end of the week.
A. Partner workout, one person working at a time. As many rounds as possible in 10 minutes. Strict Chin ups (Advanced: 14, Interm/women: 8 strict pull ups, Novice: 5 band assisted srict pull ups) 10 box jumps (Advanced: 30”, Intermediate/women: 24”, Novice: 20”) 50 double unders (Novice: attempts will count) If someone is better at a movement, let them do a few more reps. If you both could use improvement equally, split it up equally. B. 3×10 ring rows (advanced: feet on a box) C. 3×10 Back ext (advanced: weighted 45/35#)
Strict press 3-3-3-3-3 (all reps @ 70%) 3 rounds: 1 min of: Wall ball 20/16 12ft/10ft 30 seconds rest 1 min of: Power clean 135/95 30 seconds rest 1 min of: Toes 2 bar 30 seconds rest 1 min of box jumps 24/20 30 seconds rest
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