Blog Search

AU JACKED- BLOCK 3- WEEK-2 DAY-1

By: 0

CrossFit Seek and Destroy – AU Online Joel

Warm-up

Strength

Try and beat last weeks squat 5 rep max 3 sec down 2-sec pause in the hole. if you beat it do that for 2 sets. If you can beat it drop 10-15 lbs and do 2 x amrap.

close grip bench 3×8 (8)

bent over barbell row 3×8 (8)

x 3 rounds Band leg curls x 12 into lateral dumbbell lunge x10 total

Dips 3x amrap

DB Shrugs x100

6/1/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Time)

“A Chipper” Teams of 2:

35min. Running Clock…

50 Cal Row

50 HSPU’s

50 Deadlifts 185/1

50 Toes-To-Bar

50 Box Jump Overs 30/24

50 Toes-To-Bar

50 Deadlifts 180/120

50 HSPU’s

50 Cal Row

Immediately into the same thing at 25 reps.

*Can you finish this thing!?

*On the round of 25, you don’t have to do the first row.

05/31/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

15 Mins. Of

Lower body mobility 😈

Conditioning

Metcon (Time)

3 Sets of

:90 FR KB Hold

33 Wgtd Sit-Ups

:60 Heavy Wgtd Plank

Metcon

Metcon (Time)

For Time

400M Run

21 FR Walking Lunge

21 Sandbag Cleans 75/50

400M Run

15 FR Walkinh Lunge

15 SB Cleans 75/50

500M Row

9 FR Walking Lunge

9 SB Cleans

5/31/19

By: 0

CrossFit Seek and Destroy – CrossFit

Weightlifting

Thruster

Every 2min. x 3 Rounds:

10 Pull-Ups

3 Thrusters (climbing)

immediately into;

Every 2min. x 3 Rounds:

8 Chest-To-Bar Pull-Ups

2 Thrusters (climbing)

Every 2min. x 3 Rounds:

3 Muscle Ups

1 Thruster (climbing)

*This is a great day to practice your Kip or Butterfly since the #’s are so low. Scaling can be 10/8/6 with just pull-ups the whole time. Try to hit a Max Thruster by the end.

Metcon

Metcon

Metcon (Time)

100 Alt. DB Snatches 50/35

50 DB Power Cleans 50/35s

*EMOM 5 Wall Balls 20/14

*Start with the Wall Balls

*You may break up the snatches and cleans in any format you like 🙂
*RX+ 30/20lb ball

*Time CAP: 16min.

5/30/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (Weight)

0-3min.

150 Double Unders

3-13min.

Build up to a Heavy Hang Power Snatch

13-16min.

150 Double Unders

16-26min.

Build up to a Heavy Hang Power Clean

26-29min.

150 Double Unders
Score is max weights combined

Metcon

Metcon (Time)

30-37min.

For Time:

100 Russian KB Swings 70/53lb

05/30/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

3 Min. AirDyne

(Recovery pace 200-320 watts)

20 Banded GM

20 T-Pots (ea.)

-1 Min. Rest-

2 Min. AirDyne

(Cruising pace 295-420 watts)

20 BB GM

20 T-Pots (ea.)

-1 Min. Rest-

1 Min. AirDyne

(Haulin pace 400-550 watts)

20 GHD Hip Ext. (1 sec. hold)

20 T-Pots

Skills

Comp Skills

Well go over the wods and

answer you all may have, then

break off and get to work

Metcon

Metcon (Time)

For Time

200M Run

15 Power Snatch 75/55

35 Dubs

-1 Min. Rest-

For Time

200M Run

15 Bar Facing Burpees

50 Dubs

-2 Min. Rest-

For Time

200M Runs

15 Power Cleans 95/65

75 Dubs

-1 Min. Rest-

200M Run

15 Pull-Ups/C2B

100 Dubs

05/29/2019

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

Metcon

Metcon (No Measure)

3 Sets

8 Lat. Raises

12 Banded Lat. Pull Downs

Max Strict Pull-Ups (Banded)

4 Sets

15 Cable Rear Delt. Raise(ea.)

20 Banded Trap. Flys

Strength

Metcon (No Measure)

6 Min. EMOM

12 DL

-2 Min. Rest-

9 Min. EMOM

5 Thrusters 95/65

-3 Min. Rest-

10 Min. EMOM

Odd- 15/12 Cal. Row

Even- 8 DB Snatch

* I will wrote down the DL wgts

for this Met-Con

Metcon

Metcon (No Measure)

Partner WOD

This is a head to head workout

winners get a brandons breakfast

on me.

Climb as high as possible on the AirDyne.

Start at 1 cal each

Then 2 each

3 each

Etc.

You will continue to accumulate cals for a total of 6 mins.

5/29/19

By: 0

CrossFit Seek and Destroy – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

3min. AMRAP:

500m Row

Max Bench Press Reps 135/75

1min. Rest

Rest 3min. (Including the 1min.) Then;

4 Rounds:

3min. AMRAP:

200m Run

Max Deadlift Reps 225/155

1min. Rest

Rest 3min. (Including the 1min.) Then;
RX+ is 185/95 Bench and 275/185 Deadlifts

Score is Reps of bench and deads combined

Keep Solid Control on ALL reps. Don’t rush the movement Please.

Metcon

Metcon (No Measure)

4 Sets:

1min. Bodyweight plank

immediately into;

20 DB Russian Twists with 35/20lb DB

Rest 1min. After Each Set

*Left + Right = 1 rep