Author: honeybadgergym

06/18/2016

Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Shoulder Press (5 reps E2MOM for 10 min @ 70%)

Metcon (Time)

3 rounds w/ a partner:

14 power snatches 155/103 (alternate every rep)

40 calorie row (alternate every 10 cals)

06/17/2016

Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Deadlift (5 T&G reps EMOM for 5 min @ 70%)

Metcon (Time)

21-15-9-15-21

Kettlebell Swings 53/35lbs

Toes to Bar

scaling options: hanging knee/leg raises or situps for scal

Metcon (Time)

EXTRA CREDIT

3 Rounds for time:

Row 500m

15 Bench Press 155/105lbs

2 Legless Rope Climbs

06/16/2016 Rowing

Honey Badger Gym – Rowing

Warm-up (No Measure)

Pick Drills:

1 minute Arms Only

1 minute Arms And Body

1 Minute Legs Only

1 minute Legs And Body

Cut Te Cake Drill:

2 minutes Arms Only

Metcon (No Measure)

Row x 5000m

Stick to the pace and try to be exact. Even if you feel you can go faster, DO NOT go faster.

Drag Factor/Damper: Open

Stroke Rate: 18 S/M

Split: 2k+20

06/15/2016

Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 Steady Rounds:

12 Pull Ups

15 KB Swings 53/35lbs

Run to the curb and back

Clean and Jerk (3 reps E2MOM for 12 minutes)

we will perform power clean and split jerks, build by feel.

Metcon (Time)

Regional Event 3:

104 wall-ball shots 20/14 to 10-ft target

52 pull-ups

Time cap: 6:00

reps not completed will be added as seconds to the time cap.

06/14/2016

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Row 500m

Then

20 Light High Hang Snatches(squat or power)

Then

20 Snatch Grip Push Press

Snatch (8×2 T&G reps every 90 seconds)

2k Row (Time)

Max Effort 2k Row