Workout of the Day

Posted by Steve on February 27, 2017

TUESDAY

CrossFit Addiction Kennesaw – CrossFit

COMPLEX

Metcon (Weight)

CLEAN COMPLEX

BUILD TO A HEAVY COMPLEX IN 15 MINS OF:

2 DEADLIFTS + 2 HANG SQUAT CLEANS

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP OF:

THRUSTER/BURPEE LADDER

1 BURPEE

1 THRUSTER 95/65

2

2

3

3

ETC..

Posted by Steve on February 26, 2017

MONDAY

CrossFit Addiction Kennesaw – CrossFit

Weightlifting

Paused Front Squat (7 x 2 @ 85%( 3 sec pause))

Metcon (AMRAP – Rounds and Reps)

5 ROUNDS OF 2 MIN AMRAP

20 FRONT RACK LUNGE 135/95

15 T2B

10 BOX JUMPS

1 MIN REST

Posted by Steve on February 24, 2017

SATURDAY ( NO CLASS) OPEN GYM ACCESS

CrossFit Addiction Kennesaw – CrossFit

Posted by Steve on February 23, 2017

FRIDAY CROSSFIT OPEN 17.1 WORKOUT

CrossFit Addiction Kennesaw – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
SNATCH STANDARDS:

DUMBELL STARTS ON GROUND AND FINISHES OH. ARMS HIPS AND KNEES MUST BE FULLY LOCKED OUT FOR REP TO COUNT. MUST ALTERNATE SIDES

BURPEE BOX JUMPS:

ATHLETE FACES BOX WITH CHEST AND THIGHS TO THE GROUND. NO REQUIREMENT TO STAND TALL(OPEN HIPS) ON TOP OF BOX. 2 FEET TAKE OFF, 2 FEET LANDING.

REP COUNTS ONCE ON OTHER SIDE OF BOX

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
SAME STANDARDS EXCEPT BOX STEP UPS ARE ALLOWED.

Posted by Steve on February 22, 2017

THURSDAY

CrossFit Addiction Kennesaw – CrossFit

Gymnastics

Gymnastics

Pull-ups (CHIN UPS 5 X 5 WT’D)

Metcon (Weight)

SUPERSET WITH DB LATERAL RAISES

5 X 10

Metcon (AMRAP – Rounds and Reps)

CONDITIONING:

20 MIN AMRAP

200M RUN

30 AIR SQUATS

25 SIT UPS

20 HRPU

200M FARMERS CARRY