Welcome to Reebok CrossFit Asphodel

Reebok CrossFit Asphodel Warmup and Mobility   Strength A) Front Squat: 1 x 5 @ 70%, 1 x 3 @ 80%, 1 x 1 @ 90%, 1 x 5 @ 75%, 1 x 5-6 @ 80%   Conditioning B) Every 3 minutes for 18 minutes: Row 250/200m 30 Double Unders 15 Wall Ball (15/9kg) 5 Box Jump Overs […]

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Reebok CrossFit Asphodel Mobility and Warmup   Strength A) Power Clean + Hang Clean + Jerk 6 x 1     Conditioning B) AMRAP in 6 minutes: 3 Power Clean (84/52.5kg) 6 Box Jumps (30/24″) 9 Pull Ups   Rest 4 minutes    C) AMRAP in 4 minutes: 2 Shoulder to Overhead (84/52.5kg) 4 Burpee Box […]

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Reebok CrossFit Asphodel Mobility and Warmup   Strength A1) Single Arm Shoulder Press 4 x 8 – Rest 60 seconds  A2) Strict Chest to Bar Pull Ups 4 x 5-7 – Rest 60 seconds  A3) Weighted Plank 4 x 60 seconds – Rest 60 seconds   Conditioning B) 5 rounds for time: 10 Shoulder to Overhead (60/43kg) 15 Russian […]

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Reebok CrossFit Asphodel Mobility and Warmup   Strength A1) Barbell Split Squat 4 x 16 – Rest 60 seconds  A2) Back Extension 4 x 12, 2020 – Rest 60 seconds    Conditioning EMOM for 20 minutes: #1 – 12 DB/KB Walking Lunges (64/48kg) #2 – 30 Doube Unders #3 – 20 V-Ups #4 – 30 Double […]

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