4/25/16

CrossFit Alluvium – CrossFit MaxMetcon (Time)For Time 10 Rope Climbs 20 HSPU 30 Power Snatch (95/65) 40 Cal Row

4/22/16

CrossFit Alluvium – CrossFit MaxNancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#It’s Benchmark day!!! Be true to your reps, and movement standards! Make sure you scale appropriately!

4/20/16

CrossFit Alluvium – CrossFit MaxMetcon (Time)4 rounds for Time 400m run/row 30 OHWL (45/25) 15 pull-upsWHY: Its aerobic wednesday! Time to put your endurance to a test. If you scale the lunges and pull-ups properly everybody should be able to maintain a...

4/19/16

CrossFit Alluvium – CrossFit MaxDeadlift (5-5-10-10-10)by 10 @ 75% use your first 2 sets of 5 as warm up to 75%Metcon (Time)For Time: 20 C+J (95/75) 15 C+J (115/95) 10 C+J (135/115) 5 C+J (155/135)WHY: This workout is a version of the well known workout...

4/18/16

CrossFit Alluvium – CrossFit MaxFront Squat (5-5-5-5-5)Build to a heavy 5Metcon (AMRAP – Reps)12 Minute AMRAP 5 push press (95/65) 10 front squats (95/65) 15 box jump (24/20) *each round is 30 reps…WHY: By keeping the weight light you should be able...