Silra Duperval

CrossFit – Monday, April 9th, 2018

Workout of the Day  -Conditioning- 4-8-12-16-20 reps for time of: Thrusters, 155/105 Bar Facing Burpees *In teams of 2, share work as needed. -Strength- Five sets: Dead-lift x 3 reps superset with Bar Dips – Option 1: 8 reps, Option… Read more »

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CrossFit – Friday, April 6th, 2018

Workout of the Day  -Conditioning- As many rounds/reps as possible in 18 minutes of: 6 Hang Power Cleans, 155/105 8 Alternating DB Snatch, 50/35 12 Pull ups *Complete workout in teams of 2, alternating movements. -Strength- Five sets: Dead-lift x… Read more »

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CrossFit – Thursday, April 5th, 2018

Workout of the Day  -Conditioning- For time: 45 Burpees (to plate) 35 Bar Facing Burpees 25 Box Over Burpees, 24/20 15 Shoulder to Overhead, 165/115 *Step back/up burpees are permitted. Box step ups are not. -Strength- Five sets of: Hang… Read more »

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CrossFit – Tuesday, April 3rd, 2018

Workout of the Day  -Conditioning- Four rounds: Row or Ski 1,000 meters or Bike 1.5 Miles 10 Strict Handstand Push ups *Partner with someone and alternate full rounds. Partner may start row/ski/bike as soon as you finish your row/ski/bike -Weightlifting- Five… Read more »

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CrossFit – Monday, April 2nd, 2018

Workout of the Day  -Conditioning- Five rounds of: 30/24 Box Jump Overs, 20 seconds Rest 40 seconds 115/80 Power Snatch Singles, 20 seconds Rest 40 seconds Toes to Kettlebell, 20 seconds Rest 40 seconds Goblet Squats (2/1.5 pood), 20 seconds… Read more »

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