Author: honeybadgergym

05/25/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

21 Hang Power Snatches 95/63

200 Meter Run

21 Overhead Squats 95/63

200 Meter Run

15 Hang Power Snatches

200 Meter Run

15 Overhead Squats

200 Meter Run

9 Hang Power Snatches

200 Meter Run

9 Overhead Squats

200 Meter Run

05/24/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Ab Twists

Deadlift (3-3-3-1-1-1-1-1 build E2MOM )

Start around 70% and build by feel to a heavy single for the day.

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

05/22/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Mountain Climbers

Slow Air Squats

Chest Stretch

Bottoms up Burpees

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Front Squat (E2MOM x 10 min to build to a heavy paused double )

3 second pause

Hang Clean (10 min EMOM x 1 rep)

these should be peformed as hang squat cleans

Metcon (Time)

3 Rounds(10 min cap):

15 Hang Squat Cleans 115/83

15 Lateral Barbell Burpees

*all work must be done in the time cap to be as prescribed

05/21/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

We’ll stretch/move for half the distance of the gym, then jog back before beginning the next stretch/movement.

Quad Pulls

Knee Tucks

Straight Leg Kicks

Alt. Groin

Cradle Walk

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Shoulder prep:

10 shoulder taps

10 elbow rotates each side

10 snow angels

10 empty bar press

10 reverse flys

Shoulder Press (5 reps EMOM for 8 min )

These will be taken from the floor. Goal is to steadily build however you see fit, without failing.

Strict Nicole (AMRAP – Reps)

RX+ 20 min AMRAP:

400m Run

Max Effort Strict Pull-ups*

RX will perform max effort chin over bar hold, seconds will be counted as reps

Metcon (AMRAP – Reps)

“Rainy Day Strict Nicole”

If the weather won’t let you run, enjoy this!

RX+ 20 min AMRAP:

If Unable to Run:

500 Meter Row or

28/20 Cal Bike or

400 Meter Ski Erg

Max Effort Strict Pull-ups*

RX *chin over bar hang