Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
Deadlift
Build to Heavy Sets of 5-3-1
then, for time:
15-12-9-6-3:
Deadlifts (185/135)
Barbell Facing Burpees
06/15/2019
Honey Badger Gym – CrossFit
Metcon (Time)
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Burden Run *
75 Box Jump Overs 24/20″
50 Clean and Jerks 135/93
45/35 Strict pull-ups
50 Clean and Jerks
75 Box Jump Overs
800 Meter Burden Run
*majority male teams will run with 30/20/20 med balls
*majority female teams will run with 20/14/14 med balls
Weights can be traded whenever
06/14/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
1 Minute
Easy Bike
Push-up to Down Dog
PVC Pass Throughs
45 Seconds
Moderate Bike
Inchworm to Push-up
PVC Lat Stretch Video
30 Seconds
Faster Bike
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts
Chest Stretch: 45 Seconds Each Side
Metcon (Time)
Every 4:00 x 5 Rounds:
12/9 Calorie Bike
9 Bar Facing Burpees
6 Power Snatches*
*RX+ 135/93, RX 105/68
*slowest time is your score
Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
06/12/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
45 Seconds Each:
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Thruster (build to a heavy 3 reps E2MOM for 12 min)
Metcon (Time)
RX+ For Time:
25 Thrusters 95/63
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters 95/63
RX: 75/53, pull-ups