December 26, 2018

Warm up 

5 min bike or row 

Strength / Skill

Push Jerk 

Build heavy double 

Workout of the day 

10 thrusters 45/35#

15 bar facing burpees 

20 thrusters 

10 bar facing burpees 

30 thrusters 

5 bar facing burpees

December 26, 2018

Warm up 

Coach Led 

Strength / Skill

NONE 

Workout

25 min AMRAP 

25 wall balls 
25 box step ups 
25 kb swings 
25 burpees 
400m run 

This is a flush workout! Treat like a long run. Pace and not go too fast or too slow. Stay MOVING! 

December 24, 2018

Warm up 

Coach Led 

Strength / Skill

Deadlifts 5 sets, 3-5 reps, rest bt sets 

Workout of the Day 

  • For Time

  • 1 Sumo Deadlift High-Pull (75/55 lb)

  • 2 Thrusters (75/55 lb)

  • 3 Push Press (75/55 lb)

  • 4 Power Cleans (75/55 lb)

  • 5 Power Snatches (75/55 lb)

    ...

December 18, 2018

Warm up 

Coach Led 

Strength / Skill

heavy 3rm hang clean 

Workout of the day 

10 sumo high pulls 53/35#

10 burpees 

10 pull ups 

December 17, 2018

Warm up

Coach Led 

Strength / Skill

Back Squats 

5 x 3 reps, rest 45 s bt sets 

TOUGH

Workout of the day 

40-30-20-10 

heavy russain swings 70/53#

WB box step ups (step up while holding WBs)

For time 

December 14, 2018

Warm up 

Coach led 

Strength / Skill

Press strict 

7 sets of 2 (50-65%)

Rest 30-45 s bt sets 

Workout 

Buy in 1k row (AFAP)
in remaining time as many rounds of
the following...
10 hang power cleans 135/85#
8 deadlifts
6 burpees over the bar 

December 13, 2018

Warm up

Coach led 

Strength / Skill

Front squats (@33x1 tempo)

5 sets of 3 

**as long as you can keep tempo, climb. 

Workout of the day 

30-20-10

Alt dumbbell snatch’s 50/35#

Box jump overs 

December 10, 2018

Warm up 

Coach led 

Strength / Skill

Back squats 

5 x 3 @33x1 

Workout 

25 wall balls 20/14#

30 double unders 

4 rounds for time 

December 7, 2018

Warm up 

Coach led 

Strength / Skill

Overhead squats 

4-6 reps x 4 sets @55-65% 

Workout 

10 cal row 

10 kB swings 

5 burpees 

Rest 1 min 

X 4 sets 

December 6, 2018

Warm up 

Coach Led 

Strength / Skill

Clean and Jerk 3 reps 

** not touch n go**

Workout 

3 wall climbs 

30 ab mat sit ups 

10 shoulder 2 overheads 95/65#

3 rounds for time 

Please reload

Recent Posts

September 3, 2020

August 31, 2020

April 1, 2020

Please reload

Archive

Please reload

Tags

I'm busy working on my blog posts. Watch this space!

Please reload

254.462.3524

©2017 by CrossFit Harker Heights. Proudly created with Wix.com