10/14/2019

BIONIC CrossFit – B45

View Public Whiteboard

Metcon (No Measure)

20 min AMRAP

4 minutes on the rower

4 minutes on the bike

Every 2 minutes stop and complete 15 slam balls

Advertisements
10/14/2019

Monday 10/14/2019

BIONIC CrossFit – CrossFit

View Public Whiteboard

General Physical Fitness Program

WOD

Metcon (Time)

800 gram Challenge Benchmark

WOD


Buy in

40 Cal bike
then:


8 Rounds


18 Double under


9 Box Jumps 24/20


9 Wall balls 20/14


9 Burpees


Buy out:


400 m run
This is a re-test from the start of our 800 gram challenge. We did this workout on 09/16/2019

Performance/Sport Program (PSP)

12 min EMOM:


Min 1: 3 Squat cleans @ 70% 


Min 2: 10 T2B


Conditioning:

Buy in

40 Cal bike
then:


8 Rounds


18 Double under


9 Box Jumps 24/20


9 Wall balls 20/14


9 Burpees


Buy out:


400 m run


Accessory:

4 sets

8/8 Bulgarian split squats (goblet hold-rear foot elevated)

10 Tempo banded face pulls (3 sec eccentric

Monday 10/14/2019