Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 10 minute max double unders (AMRAP – Reps) Do as many double unders in 10 minutes as possible. Singles will not be permitted. Use the time to work on technique. 1 rep max Clean and Jerk A. Take 15 minutes to build to … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Sumo Deadlift High Pull (6-6-4-4-2-2-1-1-1) record heaviest set of 1 Paused Front Squat (6×4) pause for 4 seconds at bottom of each squat record heaviest set of 4 Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Strict Toes-to-Bars Romanian Deadlifts (135/95) Metcon (No Measure) Ab superset: … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 5 minute max effort Bike (Calories) For calories on the bike Snatch + OH squat Every minute and a half (8) 1-Power snatch + 1-overhead squat8 sets to build 800m Row (Time) Max Effort 800m Row Lunge 400m or 8 min (Distance) In … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Dumbbell Upper Strength Single Arm Dumbbell Bench (5×10) 5 sets of 10 reps (each arm) Bent Over Row (5 sets of 10 reps) Single Arm Dumbbell Clean Complex 1 hang clean 1 power clean 1 squat clean Metcon (AMRAP – Rounds) Complete as … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard General Warm Up (250 double unders for time ) Or 750 singles 12 minute time cap Metcon (Time) 100 back squats for time 105/65 When you rack the bar you must row or bike for 10 calories Time cap of 25 minutes. Single … Continue reading Monday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard General Warm Up (2x) 50 cal row 40 air squats 30 push ups 20 sit ups 10 pull ups Shoulder Press (5×8) Metcon (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats ♀ 45 … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds: Row 300m 20 kb swing Metcon (Weight) 12 minute EMOM 4 deadliftbuild weight with each set. record heaviest set of 4 Metcon (Time) 20 calorie row Then 4 rounds: 30 thrusters (65/95) 15 bar-facing burpees 20 calorie row Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 5 minute max effort Bike (Calories) For calories on the bike 800m Row (Time) Max Effort 800m Row 150 box step ups for time (Time) Everytime both feet reach the top of the box and you stand up completely that is one rep.You … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3x Feet Elevated on a bench Push Ups-8 reps Band Pull a part – 20 reps Chin Ups-5 Upper Body Day Strength 1a. Bench Press ­ 3×8 4 count eccentric ­ AHAP ­ 1b. BB Bent Over Row … Continue reading Tuesday