CrossFit Eastvale

Thursday, October 1st

CnJ

1RM CnJ
*15 min

BWCF
100 cal row
*15 min

 

Conditioning

50 DB thrusters (30/20)
50 walking lunge steps (30/20)
50 atomic situps
AMRAP in 25 min 

 

 

17 cases of @killcliff goodness. - #crossfit #squatgains #bootygains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Sep 24, 2015 at 9:57am PDT

 

Wednesday, September 30th

Snatch

1RM snatch
*15 min

BWCF
150 wall balls (14/10)
*15 min

 

Strength
RSP, Week 3

6x6 Bench Press (80%)
*18 min

Conditioning

500m row
30 dips
30 toes to bar
30 GHD situps
500m row

*10 min

 

INTERNATIONAL CHEST DAY! #russianstrengthprogram #crossfit #squatgains #bootygains #weightlifting #eastvale #inlandempire #progress #privatetraining #personaltraining #eastvale #inlandempire #riverside #ontario #norco #lifting #fitness #crossfitgames #crossfitgains #gym #fitness #crossfitmeme

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Sep 21, 2015 at 9:40am PDT

 

Tuesday, September 29th

CnJ

1RM CnJ
*15 min

BWCF
400m bear crawl
*15 min

 

Midline

Tabata hollow rocks

 

Conditioning

400m run
30 OHS (75/35)
9 strict pullups
AMRAP in 20 min
*wear a 20# weight vest

 

A photo posted by Inland Empire Barbell (@inlandempirebarbell) on Sep 17, 2015 at 9:21pm PDT

 

 

Monday, September 28th

Snatch

1RM snatch
*15 min

BWCF
1500m BWD run
*15 min

 

Strength

RSP, Week 3
6x2 Bench Press (80%)
*12 min

Conditioning

10 hang squat cleans (135/95)
20 box jumps (24/20)
30 double unders
x 3 rounds
*10 min

 

I know which one @louisvp is 😂

A video posted by Inland Empire Barbell (@inlandempirebarbell) on Sep 22, 2015 at 9:19pm PDT

 

Friday, September 25th

Strength
RSP, Week 2
6x5 (80%)
*15 min

Conditioning
3-6-9-12-15-18...
Power snatches (95/65)
OHS
AMRAP in 9
Rest 1 minute
100 double unders
50m HS walk
25 shoulder press (95/65)
*16 min

Thursday, September 24th

CnJ
Clean+2 jerks
*15 min

BWCF
20m bear crawl
20m crab walk
20m burped broad jump
20m walking lunge
AMRAP in 12

Conditioning
With a 20 min clock,
1500m run
then use the remaining time to establish a 1RM deadlift
-score will be run time/load

Wednesday, September 23rd

Snatch
Triple TnG snatch
*15 min

Strength
RSP week 2
6x2 bench press (80%)
*15 min

Conditioning
9-7-5
Thrusters (155/105)
Bar MU
*10 min

Tuesday, September 22

CnJ
Clean+hang clean+ jerk
*15 min

BWCF
200m run
30 flutter kicks
30 air squats
x3 rounds
*15 min

Conditioning
10 cal row
100 double unders
20 cal row
75 DU
30 cal row
50 DU
40 cal row
25 DU
50 cal row
*20 min

Monday, September 21st

Snatch
Snatch pull+snatch+ snatch balance
*15 min

BWCF
400m run
15 walking lunges
20 sit-ups
x3 rounds
*15 min

Strength
RSP; Week 2
6x4 bench press (80%)
*15 min

Conditioning
11 back squats (185/125)
10 jerks (135/85)
x7 rounds
*10 min

Friday, September 18th

Strength
Russian Strength Program
6x2 bench press (80%)
*15 min

Conditioning
12 Thrusters (135/95)
3 rope climbs
300m run
9 thrusters
2 rope climbs
200m run
6 thrusters
1 rope climb
100m run
*15 min