Janna 3:7

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CrossFit Roux 2 - Olympic WeightliftingWarm-upWarm-up (No Measure)Warm up Roux run w/PVC overhead 20 Around the words 20 pass throughs 20 up/downs 15 jumping squats 10 sots pressStrengthMetcon (2 Rounds for weight)Power snatch + OHS + snatch (2 second pause in the bottom) - 5 sets @ 60-70% Push Press…

Bradley 4:17

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CrossFit Roux 2 - CrossFitWarm-upWarm-up (No Measure)10min AMRAP 1) 15 KB Hip Thrust from floor (KB on pelvis) 2) 10 Lateral Band Walks/side (KB Goblet Hold) 3) 10 Goblet SquatsStrengthFront Squat (2-2-2-2 (2221) (1:00 - 1:30 between sets))Heavier than last week.Split Stance Romaninan Deadlift (4 x 8/leg)https://youtu.be/pJcNzjZb14QMetconMetcon (AMRAP - Rounds…

Bradley S4:16

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CrossFit Roux 2 - SculptMetconMetcon (No Measure)10min AMRAP (0:00-10:00) 2 Roux Runs 1/2 LOF Tall Plank Walk Left 1/2 LOF Tall Plank Walk Right 1/2 LOF Backwards Quadruped Crawl ========== 16 Round Tabata :20/:10 (10:00-18:00) 4 rounds Push-ups 4 rounds Supinated Grip Body Row Repeat. ========== 12min AMRAP (18:00 -…

Bradley 4:16

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CrossFit Roux 2 - CrossFitWarm-upMetcon (No Measure)3 Rounds Not for Time 2 Roux Runs 10 Steps Tall Plank Banded Lateral Walk/direction (L & R) 20m Quadruped Backwards Crawl *Tall Plank Lateral Walk: https://youtu.be/8BuJMR_vfM4StrengthPush Press (5-4-3-2-5 (2 sec descent / 2 sec pause at top))*Build from past couple weeks - stay…

FBB Sunday

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CrossFit Roux 2 - Functional Body BuildingWarm-up3 Rounds: 10 banded monster walk steps Fwd and Bwd 20 frog pumps *Frog Pump: https://youtu.be/7IVoH7E4rWoStrengthBarbell Hip Thrust (3 x 8-10)https://youtu.be/djkPG7RI3ncSplit Stance Romaninan Deadlift (3 x 8 per leg)https://youtu.be/pJcNzjZb14QSupinated Grip Body Row (4 x 10)https://youtu.be/d9NIBA_tWvMMetconMetcon (AMRAP - Rounds and Reps)10min AMRAP 3 Lines Quadruped…

Community Day

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CrossFit Roux 2 - CrossFitWarm-upMetconMetcon (Time)3 RFT 800m Run 15 Front Squats 135/95 20 Ring Rows 25 V-upsCommunity WODMetcon (No Measure)6min AMRAPs / 1:00 rest between 1A: KB Swings 15/arm 1B: Moving Planks 2A: Landmine Thruster 10/arm 2B: Slamballs 3A: LOPL Banded Fwd, Bwd, Side, Side 3B: Hold Band 4A:…

Bradley 3:15

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CrossFit Roux 2 - CrossFitWarm-upMetcon (No Measure)3 Sets 5 Burpee Tuck Jumps 30sec Side Star Plank/side 6-8 Half Kneeling DB PressStrength3 Hang Muscle Clean + 2 Pause Jerks (12min EMOM; Build every 3 minutes.)For the pause jerks; 2 sec pause in the dip, 2 sec pause in the catchMetconMetcon (Time)15-12-9-6-3…