CROSSFIT WORKOUT 17.2

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CROSSFIT ACCOLADE

4.25.2017|Tuesday


STRENGTH

Hang Clean: Work to 1RM

then 3×3 @ 70-80%’of above

CONDITIONING

5 Rounds For Time

5 Power Cleans 135/95

7 Wall Balls

9 HSPU or HRPU

CROSSFIT WORKOUT 17.1

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CROSSFIT ACCOLADE

4.24.2017|Monday


STRENGTH

Back Squat: 4×8@67.5% of 1RM

CONDITIONING

8:00 Clock Complete

50 KBS 24/16kg then

4 Rounds of

10 Push Press 95/65

5 Burpee Box Jumps

with remaining complete as many Pull Ups as you can

CROSSFIT WORKOUT 16.6

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CROSSFIT ACCOLADE

4.22.2017|Saturday


9am CROSSFIT CLASS

FOR TIME

800m Run

5 Rounds of

 5 Pull Ups

10 Push Ups

15 Squats

600m Run

5 Rounds of

 5 Pull Ups

10 Push Ups

15 Squats

400m Run

5 Rounds of

 5 Pull Ups

10 Push Ups

15 Squats

200m Run

5 Rounds of

 5 Pull Ups

10 Push Ups

15 Squats

CROSSFIT WORKOUT 16.3

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CROSSFIT ACCOLADE

4.19.2017|Wednesday


STRENGTH

Back Squat: 4×6@70%

CONDITIONING

For Time:

2 Rounds of

30 Cal Row

50m Farmers Carry

10 Burpees

2 Rounds of

20 Slam Balls

15 Dips

20 Jumping Lunges

CROSSFIT WORKOUT 16.2

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CROSSFIT ACCOLADE

4.18.2017|Tuesday


STRENGTH

Hang Snatch: work to a 1 RM

then 3×3@ 70-80% of above

CONDITIONING

AMRAP 8:00

24 Double Unders

12 KBS 24/16kg

6 Chest 2 Bar Pull Ups