Making SMART Goals
Everyone should have goals they strive for everyday. Some people may not really know how to set goals, or have a hard time setting realistic goals. Writing down your goals drastically increases your chances of attaining them. Here is a short post about how you can set SMART goals. I…
CrossFit RDU - CrossFitMetcon (AMRAP - Reps)2 person team 40power snatches 95/65 30 power snatches 115/80 20 power snatches 135/95 10 power snatches 155/110 Rest 5 minMetcon (Time)3 person team 150 thrusters 95/65 ( 1 person at a time) 75 ttb (2 can work) 50 synchronized burpees ( all 3…
CrossFit RDU - CrossFitWeightliftingDeadlift (Find max)Metcon (Time)3rds 100 DU 21 ktb swings 70/53 12 box jump over 24/20
CrossFit RDU - CrossFitWeightliftingPush Press (Max push press)Push Press (Max reps with %70 )Metcon (AMRAP - Reps)16 min emom 1. Pull-ups 2. Push-ups
CrossFit RDU - CrossFitMetcon (Time)3000/2500 meter row 2 mile run 100 burpees
CrossFit RDU - CrossFitWeightliftingBack Squat (Max effort)Front Squat (Max effort )Back extensions (4x10)
CrossFit RDU - CrossFitMetcon (Time)800 meter run 40 pull-ups 800 meter run 30 pull-ups 800 meter run 20 pull-ups ups 800 meter run 10 pull-ups For this to be RX you must run a 200 every time you break you pull-ups.
CrossFit RDU - CrossFitWeightliftingDeadlift (2x5@75%)Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#Metcon (No Measure)5rds :30 plank :30 rt side plank :30 left side plank All 5rds should be continuous.
CrossFit RDU - CrossFitWeightliftingShoulder Press (5x3 75-85%)Metcon (AMRAP - Reps)Pull-up technique Then 3rds 15 thrusters 65/45 15 pull-ups If complete in 4:00 you go to 8:00. If 6rds complete by 8:00 then your cap is 12:00. Continue until you can not finish under your time cap. Score = total reps
CrossFit RDU - CrossFitMetcon (AMRAP - Reps)16x :90 on :30 off A. 200 meter run + amrap wall balls 20/14 B. 10 over box jumps 24/20 + amrap cals on rower Score = wall ball + cals