Billerica Crossfit - 180512 Saturday
9am Class
Hero WOD Otis
15min AMRAP
1 Back Squat
1 Shoulder Press
1 Deadlift
2 Back Squats
2 Shoulder Press
2 Deadlifts
3 Back Squats
3 Shoulder Press
3 Deadlifts
.....and so on
RX Weights:
1.5x Bodyweight Back Squat and Deadlift
3/4 Bodyweight Shoulder Press
Billerica Crossfit - 180510 Thursday
6:30am 8am 5:15pm 6:15pm 7:15pm
Strength
Push Press
4x8 @70%
WOD
12 min AMRAP
1 Clean and Jerk 185/125
3 Box Jumps
5 Burpees
Billerica Crossfit - 180509 Wednesday
6:30am 5:15pm 6:15pm 7:15pm
Strength
Back Squats
4x8 @ 70%
WOD
20 Min AMRAP
10 Front Squats 115/75
10 Push Ups
10 Pullups
Billerica Crossfit - 180508 Tuesday
6:30am 8am 5:15pm 6:15pm 7:15pm
Strength
Rowing 5x500m
WOD
4min AMRAP
400m Run
AMRAP Alternating Dumbell snatches (50/35)
4min AMRAP
400m Run
AMRAP Wall Balls
4min AMRAP
400m Run
AMRAP KBS (70/53)
Billerica Crossfit - 180507 Monday
6:30am 5:15pm 6:15pm 7:15pm
Strength
Deadlifts 8x3 Increasing
WOD
For Time
21-15-9
Clean and Jerks 135/105
Abmat Situps
2min Rest
15-12-9
thrusters 115/105
Burpees
Billerica Crossfit - 180505 Saturday
9am Class
WOD
"The Angry Mexican"
30min AMRAP
5 Box Jumps
5 Burpees
5 Hang Cleans 115/75
5 Push Press 115/75
5 Thrusters 115/75
400m Run
Billerica Crossfit - 180503 Thursday
6:30am 8am 5:15pm 6:15pm 7:15pm
Strength
Back Squats
4x10 @60%
WOD
20min AMRAP
5 Power Cleans 185/125
10 T2B
15 Air Squats
Billerica Crossfit - 180502 Wednesday
6:30am 5:15pm 6:15pm 7:15pm
Strength
Clean and Jerks
8x2 Increasing
WOD
40-30-20-10
Wall balls
Pushups
abmat situps
Billerica Crossfit - 180501 Tuesday
6:30am 8am 5:15pm 6:15pm 7:15pm
Deadlifts
5x5 Increasing
WOD
Helen
3 Rounds for time
400m Run
21 KBS 53/35
12 Pullups
