Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Dynamic (No Measure) 2x Plyo PUSH UP-5 20 band pull apart 5 burpees 10 each leg -standing knee tucks 10 each leg – lunge Deadlift (10×3 (1:30)) Every 1:30 do 3 reps building to your heaviest 3 reps for today. 3 chin ups … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Hang Clean (Best 3 reps ) Build up to your best 3 reps Metcon (Time) Lorenzo For time: Run 800 meters Then, 5 rounds of: 15 push-ups 20 cleans (95/65) 21 burpees Then, Run 800 meters Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds not for time -Banded walks sideways down and back 4x (2 each way) -30 lunges -8 back extensions on ghd Metcon (Weight) Monday – Max Effort Squat/DL Low box squat – work up to a 3rm Then Superset … Continue reading Monday

Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 3 rep max Box Squat Build up to the heaviest 3 reps you can to a box or something solid that is at or just below parallel. Metcon (Time) For time: 30 muscle-ups 30-meter dumbbell front-rack lunge 300 double-unders 20 muscle-ups 20-meter dumbbell … Continue reading Friday

Thursday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 2 Deadlifts + 2 Power Snatches (10 x 1) In the snatch grip do 2 deadlifts plus 2 power snatches. Take your time and be awesome Go for the heaviest complex you can Metcon (AMRAP – Reps) 4 rounds: 5 minutes to complete … Continue reading Thursday

Wednesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 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. 5×6 each Superset Chin ups Ring dips Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball … Continue reading Wednesday

Tuesday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Push Jerk (45 calories on bike then get a 1 rep max ) 12 minute time cap Press From the rack: Complete 45 calories on the assault bike. Then with remaining time you establish a 1 rep Max shoulder to overhead. 1000m Row … Continue reading Tuesday

Monday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard Front Squat/ Back Squat 4×5- Front Squat @75% or more Then 3×5 Back Squat @ 75/80/85 Metcon (Time) 3 rounds (10 minute cap) 21 toes to bar 12 power cleans GHD Sit-ups (50 reps for time ) Any breaks you take, you must … Continue reading Monday

Saturday

Mid Cities Hustle – Strength & Conditioning – CrossFit View Public Whiteboard 2k Row (Time) Max Effort 2k Row Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between … Continue reading Saturday