freqs

freqs

Sunday 1/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Power Snatch
10.9.8.7.6.5.4.3.2.1

*Complete sets with increasing weight as technique remains
*15 minute clock (work in pairs of similar strength)

B. “Isabel”
30 Snatches

F – 75/55
P – 95/75
S – 135/95

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Saturday 1/20

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Bench Press
5.5.5.5.5.5

*Complete sets with increasing weight
*Superset with…
(F) Rope Sit-to-stand x 2 reps
(P) Rope climbs x 2 reps
(S) Legless Rope climbs x 2 reps
 
B. 4 Rounds For Time
400m Run
20 T2B

F – HKR
P – K2E
S – T2B

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Friday 1/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. In 20 Minutes or less
800m Row
40 DB Deadlifts
800m Row
40 DB Front Squats
800m Row
40 DB Thrusters

*In teams of (2)
*Alternate reps/meters as you see fit
 
B. Pull-up Skill & Practice
(F) – Banded Dips x 50 controlled repetitions
(P) – Strict Bar Dips x 50 controlled repetitions
(S) – Strict Ring Dips x 50 controlled repetitions

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Thursday 1/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute EMOM
1st – 4 Back Squat
2nd – REST
3rd – REST

*Perform sets @ 80-85% of 1RM

B. In 18 Minutes or Less
10 Power Cleans
40 WBS
8 Power Cleans
40 WBS
6 Power Cleans
40 WBS
4 Power Cleans
40 WBS
2 Power Cleans
40 WBS

F – 95/75
P – 115/85
S – 165/105

*In teams of (2)
*Alternate reps and calories as you see fit
*Score time of completion

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Wednesday 1/17

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Handstand Push-up Skill & Practice
(F) – Decline Push-ups x 5-10 reps per set
(P) – Wall walks x 5-10 reps per set
(S) – Strict HSPU x 5-10 reps per set

*Superset with 5 Box Jumps of increasing height

B. 18 Minute EMOM
1st – AMRAP Burpee Box Jumps
2nd – AMRAP DB Power Cleans
3rd – REST

F – 25/15 lbs.
P – 35/25lbs.
S – 55/35lbs.

*In groups of 3 athletes
*Try to build intensity and better your rep count each round

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Tuesday 1/16

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 15 Minute AMRAP
30 Calories on the Rower
30 Russian KB Swings
30 Calories on the Rower
25 Russian KB Swings
30 Calories on the Rower
20 Russian KB Swings
30 Calories on the Rower
15 Russian KB Swings
30 Calories on the Rower
10 Russian KB Swings

*In teams of (2)
*Alternate reps / calories as you see fit

 
B. Pull-up Skill & Practice
(F) – Banded x 50 controlled repetitions
(P) – Strict x 50 controlled repetitions
(S) – Muscle Up x 50 controlled repetitions

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Monday 1/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Clean & Jerk
(1) Strict Press + (2) Push Press + (1) Split Jerk

*20 Minute Clock
*Complete sets in increasing weight as technique remains

B. 15 Minute AMRAP
100 Burpees over bar
60 Push Press
100 Air Squats
40 Push Press
100 Push Ups
20 Push Press

M – 75
W – 55

*Score rounds + reps
*In teams of (2)
*Alternate reps as you see fit

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Sunday 1/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Thruster
10-8-6-4-2-1

*Perform sets of increasing weight from the floor

B. Pull-ups
10-8-6-4-2-1

*Perform sets with strict form (no kipping)

C. Fran
21 Thrusters
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

F – 65/55
P – 75/55
S – 95/65

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Saturday 1/13

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Overhead Squat
5.5.5.5.5.5

*Complete sets with increasing weight
*15 minute clock

B. For Time
1 Mile Run
50 WBS
25 T2B

F – Hanging Knee Raises
P – Knees 2 Elbows
S – T2B

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Friday 1/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 10 Minute EMOM
1st -6 Back Squat
2nd – REST

*Perform sets @ 75 – 80% of 1RM


B. 18 Minute Partner AMRAP

10 Squat Cleans
30 Calories on the rower
8 Squat Cleans
30 Calories on the rower
6 Squat Cleans
30 Calories on the rower
4 Squat Cleans
30 Calories on the Rower
2 Squat Cleans
30 Calories on the rower

F – 75/55
P – 95/65
S – 135/95

*In teams of (2)
*Alternate reps and calories as you see fit
*Score time of completion

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