Author: honeybadgergym

05/06/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Active Spidermans

Push-up to Down Dog

Active Samson

Straight Legged Inchworms

Air Squats with Arms Overhead

30 Seconds Each:

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Pass Throughs (More Narrow)

PVC Snatch Warmup:

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Barbell Snatch Warmup:

5 Good Mornings

5 Elbow Rotations

5 Snatch Grip Push Jerks

5 Overhead Squats

5 Snatch Grip Deadlifts

Power Snatch (12ish min to establsih a heavy single for the day)

Going heavy is fun, but let your focus be on perfect movements in each lift. The better we move at lighter weights going up, the better positions we’ll find when it gets heavy.

ONE MISS will be allowed today. A perfect miss is when the lift is stood up from a squat 😉

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Crossfit Benchmark, extra 2lbs isn’t needed.

05/04/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

PVC Narrow Pass Throughs

PVC Overhead Squats

Push-up to Down Dog

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Thrusters

Metcon (AMRAP – Reps)

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Bike

Max Overhead Squats 95/63

Rest 3 Minutes

6 Minute AMRAP:

80/60 Calorie Bike

Max Hang Squat Cleans 115/78

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Bike

Max Thrusters 135/93

05/03/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Partner Rowling

3 Rounds Each:

Land Exactly on 150 Meters

Penalties:

Round 1: Air Squats

Round 2: Burpees

Round 3: Push-ups

*Any meters above or below 150 is a penalty for the partner who rowed. Team with lowest total score after 3 rounds wins.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

200 Meter Run

20/14 Calorie Row

2 Rounds of:

“Strict Cindy”

5 strict pull-ups

10 push-ups

15 air squats

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (5 Rounds for weight)

Every 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.