(508) 481-2372 ali@pennantcrossfit.com

Thursday 4.25.19

Psychedelica 5 Rounds 10 T2B 50 Double Unders 5 Squat Clean Thusters 95/65 Accessory or Optional Strength: 3 sets (across) 3 Front Squats + 3 Push Jerks (from rack) Lifestyle 5 Rounds 8 Toes to Rig 35 Double Unders 3 Squat Clean Thrusters 75/55 Upper Rehab 5 Rounds 10...

Wednesday 4.23.19

Weightlifting Wednesday 3 Sets 5 Overhead Reverse Lunges (per leg) 10 – 15 Straddle Leg lifts 10 – 15 Side Plank Rotations – per side 10 Double KB Front Squats 5 Strict Ring Dips + 5 Kipping Dips   Lifestyle 3 Sets 4 Overhead Reverse Lunges...

Tuesday 4.23.19

Guppy 2 Rounds 400m Run 20 Ring Rows 500m Row 10 Burpee Box Get Overs *16 min cap* Accessory or Optional Strength: 3 Sets 5 Heavy Bench Press 30sec table hold Lifestyle 2 Rounds 200m Run 15 Ring Rows 500m Row 6 Burpee Box Get Overs Upper Rehab Same as Performance...

Monday 4.22.19

Hammerhead 21 Power Snatch 135/95 18 Push Jerks 185/135 15 Power Cleans 205/145 12 Front Squats 225/155 9 Deadlift 315/225 Lifestyle 21 Hang Power Snatch 95/75 18 Push Jerks 135/95 15 Hang Power Cleans 155/105 12 Front Squats 185/135 9 Deadlift 225/155 Upper Rehab 21...

Bootcamp Week of 4.22.19

Monday AMRAP30 400m Run 30/25 Cal Bike 1000m Row 20/16 Cal Ski Tuesday 2 Rounds 42 Wall Balls 21 Ring Row 42 V-Ups 21 Double DB Snatch 35/20 5 – 10 minutes of mobility Wednesday 3 Rounds 20/16 Cal Row 20 DB Bench Press 50/35 rest 1 min 3 Rounds 20/16 Cal Bike 20...

CrossFit Week of 4.22.19

Monday 21 Power Snatch 135/95 18 Push Jerks 185/135 15 Power Cleans 205/145 12 Front Squats 225/155 9 Deadlift 315/225 Tuesday 2 Rounds 400m Run 20 Ring Rows 500m Row 10 Burpee Box Get Overs *16 min cap* Accessory or Optional Strength: 3 Sets 5 Heavy Bench Press 30sec...