Workout of the Day

At CrossFit Abundantly More, we post our Workout of the Day here.

9.20.19

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds

1:00 Bike

10 walking lunges

8 DB Deadlift

Weightlifting

Dumbbell Lunges

6 sets x 50′ (50/35#)

Metcon (Time)

15-12-9

Deadlift 115/75#

Power Clean 115/75#

Thruster 115/75#

9.19.19

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds

5 up-downs

7 goblet squats

10/8 calorie row

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

15 Burpees

30 Goblet Squats 53/35lbs

45/32 Calories alternating machines

200m Run

Handstand hold

Accumulate 5 minutes in a HS Hold. (Sx: 7 minute plank)

Endurance

100 cal bike

50 cal row

80 cal bike

40 cal row

60 cal bike

30 cal row

40 cal bike

20 cal row

20 cal bike

10 cal row

Extra work

21-15-19

Dumbbell snatch

C2B pull ups

9.18.19

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

3 Rounds

Bike :30

5 strict pull ups

8 Kettlebell swings

Power Snatch

Every :90 for 9 Minutes

3 Power Snatches

Metcon (Time)

8 Rounds

9 Power Snatches 75/55lbs

27 Double Unders

(Rx+ 95/65)

Extra work

3 Rounds

15 pull ups

25 sit ups

Weightlifting

Deadlift

3 sets x 5 reps @75%+

9.16.19

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 Rounds

20 walking lunge steps (10/10)

10 Strict Pull Ups (Sx: ring rows)

Row 200m

Back Squat

4 sets X 4 reps @ 87.5%

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

4 Hang Squat Cleans 135/95lbs

6 Lateral Burpees over the bar

8 Toes To Bar

Endurance

50/35 calorie bike

50/35 calorie row

50/35 calorie bike

50 burpees over rower

Weightlifting

Muscle snatch

5 sets x 3 reps

Power snatch

5 sets x 3 reps

Snatch balance

5 sets x 3 reps

Partner Saturday!

CrossFit Abundantly More – CrossFit

Warm-up (No Measure)

2 rounds:

6 up-downs

6 push ups

30 single unders

Bike hard :30

Metcon (AMRAP – Rounds and Reps)

Teams of two

AMRAP 25 Minutes:

50 burpees

400m run

50 med-ball sit ups (20/14#)

400m run

100 double unders

400m run

50 push ups

400m run

Partners split reps.

Both partners run together.