Thursday April 25

Thursday April 25

Strength

Every 90s 5×3 Power Clean

Use 80% of your 1Rm

W.O.D

“Eenie”

8 Rounds of:
20 second Sled push Sprint (empty)
Rest 90s

–OR–

“Meanie”

8 Rounds of:
20s Max Effort Air Bike
Rest 2:00

Record total cals

 

Barbell

Split Jerk

    Drill – Footwork

    Drill – Recovery

    Drill – Barbell

Complex

    Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk 4 split jerk

Aerobic Capacity

Gilbert Grape

8 Rounds

400m Run

Rest 1 minute between sets

 

 

 

Wednesday April 24

Wednesday April 24

“I like to KICK!”

With a partner:
0:00-8:00
Max 400 meter runs
8:00-16:00
Max Power Snatches (135, 95)
16:00-24:00
Max 400 meter runs
*One person works. Split as desired.

*Score = total number of 400 meter runs, total # of  snatches

Rx: As written
Open: (115, 75)
Perf: (95, 65)
Fitness: (75, 55)

Tuesday April 23

Tuesday April 23

Strength

1a) DB Neutral Grip Bench Press – ( pronated to neutral grip)
4 x 8. Rest 30s.

1b) Ring Rows w. rotation: – ( pronated to neutral grip)
4 x 12. Rest 30s.

*Complete 8 reps of DB Neural Grip Bench rest :30s then perform 12 Neutral Grip Ring Rows
* You will complete 4 total sets of this strength couplet

W.O.D

“Jubilee”

EMOM 12:
ODD Minutes: Handstand Push-up (Work on Volume, Accumulation, or Practice)
EVEN Minutes: Double Unders (Volume Accumulation or Practice)

*Score = total reps of HSPU
*Choose a # of reps for each EMOM that allows for appx 40s of work

Recovery/Accessory 

Not for time:
21-15-9
Push-ups (or Box Push-ups) https://youtu.be/V9YHMD0AT9M
DB Hammer Curls https://youtu.be/2ZTcvlNHCYw
*Athlete choice of DB weight

DB shrugs: 3 x 20. Rest 60s.
– DBs in Front
– 20 Explosive Reps

 

Monday April 22

Strength

1Rm Back Squat

W.O.D

Not for time focus on form and ROM
“Manic Monday Swole Work ”
60 Romanian Deadlifts (135, 95)
50 Front Rack Reverse Lunges (135, 95) (50 lunges total)
40 weighted straight leg sit-ups
Rx: As written
Open:(155, 105)
Performance: (115, 75)
Fitness: (95, 65) (Reps of 50-40-30) (90s of total Elbow
Plank)

Recovery

800 Meter Sledpull Powerwalk with lightweight without stopping

Saturday April 20

Saturday April 20

“Delayed By Rain”

4 rounds for time of:
400-m row or 30/20 Bike or 400m Run
80 double-unders (160 singles)
20 Wall Balls 20/14

Due to the new Maine and CDC regulations, we are running a limited schedule.  Please contact info@crossfitbangor.com for more information.  We will be starting in-person classes on May 11th, and continuing with our online zoom classes until further notice.   CFB Staff