01/31/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

Review Clean & Jerk Complex

Strength

Every 90 Seconds For 15 Minutes Perform:

Rx: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Push Jerk

Scaled: 2 Hang Power Cleans + 2 Push Presses

*Build Up To The Heaviest Weight*

Metcon

Metcon (Time)

For Time:

20 Minute Time Cap:

“Jailhouse 10”

Thrusters (95#/65#)

Box Jumps (24″/20″)

*After Each Set Do 20 Double-Unders Or 60 Singles*

*DO NOT DROP WEIGHTS FROM OVERHEAD*


“With will one can do anything.” -Samuel Smiles

Wednesday, 01/31/2018 WOD

“With will one can do anything.” -Samuel Smiles
Warm Up:
CFTE Dynamic Stretches
Review Clean & Jerk Complex
Strength:
Every 90 Seconds For 15 Minutes Perform:
Rx: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Press + 1 Push Jerk
Scaled: 2 Hang Power Cleans + 2 Push Presses
*Build Up To The Heaviest Weight*
Conditioning:
For Time:
20 Minute Time Cap:
“Jailhouse 10”
Thrusters (95#/65#)
Box Jumps (24″/20″)
*After Each Set Do 20 Double-Unders Or 60 Singles*
*DO NOT DROP WEIGHTS FROM OVERHEAD*

01/30/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamics

2 rounds

5 Strict Pull Ups

10 Push Ups

15 Hollow Rocks

Strength

In 20 Minutes Follow The Rep Scheme Of:

Bench Press- 10, 8, 5, 5, 3, 3, 1

In-between Sets Do AMRAP Chest 2 Bar Pull Ups

Metcon

Metcon (Time)

For Time:

12 Minute Time Cap Of:

5 Rounds

5 Man Makers (50/35)

5 Bar Muscle Ups

Cash out

Barbell Bicep Curl: 2 Rounds Of “21’s” (Empty Barbell)


“I Am Not A Product Of My Circumstances. I Am A Product Of My Decisions.” —Stephen Covey

Tuesday, 01/30/2018 WOD

“I Am Not A Product Of My Circumstances. I Am A Product Of My Decisions.” —Stephen Covey

Warm Up:
CFTE Dynamics
2 rounds
5 Strict Pull Ups
10 Push Ups
15 Hollow Rocks

Strength:
In 20 Minutes Follow The Rep Scheme Of:
Bench Press- 10, 8, 5, 5, 3, 3, 1

In-between Sets Do AMRAP Chest 2 Bar Pull Ups

Conditioning:
For Time:
12 Minute Time Cap Of:
5 Rounds
5 Man Makers (50/35)
5 Bar Muscle Ups

Cash Out:
Barbell Bicep Curl: 2 Rounds Of “21’s” (Empty Barbell)

01/29/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

20 Air Squats

20 Glute Bridges

20 Sit Ups

Strength

Back Squat (5×5)

20 Mins Establish a 5RM

Metcon

Metcon (Time)

4 Rounds For Time:

10 DB Lunges (Each, 50/35)

10 Burpees

10 V-Ups

Cash out

Stretch


“I’m An Addict, I’m Addicted To Success. Thankfully There’s No Rehab For Success.”-Dwayne Michael Carter Jr.

Monday, 01/29/2018 WOD

“I’m An Addict, I’m Addicted To Success. Thankfully There’s No Rehab For Success.”-Dwayne Michael Carter Jr.

Warm Up:
CFTE Dynamic Stretches
20 Air Squats
20 Glute Bridges
20 Sit Ups

Strength:
20 Minutes Of
Back Squat
5×5
Establish a 5RM

Conditioning:
4 Rounds For Time:
10 DB Lunges (Each, 50/35)
10 Burpees
10 V-Ups

Cash Out:
Stretch

01/28/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

3 Rounds:

9 Ring Rows

15 Air Squats

21 Mountain Climbers

Strength

15 mins:

Work up to a heavy complex of 3 Hang Power Cleans + 3 Front Squats

Metcon

Metcon (Time)

For time:

21-15-9

Hang Power Clean 135/95

Front Squat 135/95

Chest to Bar Pull-ups


“Just do it” – Nike

Sunday, 01/28/2018 WOD

“Just Do It!” – Nike

Warm up:
CFTE Dynamic Stretches
3 Rounds:
9 Ring Rows
15 Air Squats
21 Mountain Climbers
Strength:
15 mins:
Work up to a heavy complex of 3 Hang Power Cleans + 3 Front Squats
Conditioning:
For time:
21-15-9
Hang Power Clean 135/95
Front Squat 135/95
Chest to Bar Pull-ups

Saturday, 01/27/2018 WOD

“At any moment, the decision you make can change the course of your life forever.” -Tony Robbins
Warm Up:
CFTE Dynamic Stretches
WOD Review and Set Up
Conditioning:
CrossFit Open Workout 13.2
10 Minute AMRAP:
5 Shoulder To Overhead (115lbs/75lbs)
10 Deadlifts (115lbs/75lbs)
15 Box Jumps (24”/20”)
Cash Out:
800 Meter Run

01/27/2018

CrossFit Total Empowerment – CrossFit

Warm-up

Warm-up (No Measure)

CFTE Dynamic Stretches

WOD Review and Set Up

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Cash out

800 Meter Run


“At any moment, the decision you make can change the course of your life forever.” -Tony Robbins