15 AMRAP 20 Kettlebell Swings 1 Hands Release Push-Up 20 Kettlebell Swings 2 Hands Release Push-Ups 20 Kettlebell Swings 3 Hands Release Push-Ups, etc. Add 1 push up after each round of kettlebell swings. Score is total push-ups. RX+ = True Push-Ups
Tuesday Strength: Shoulder to Overhead 3 x 70% 3 x 80% 3 x 90%
12 AMRAP 3 Push Press 185#/115# (taken from ground) 5 Strict Pull-Ups 10 Sit-ups with WV Open Standards (hands cannot go behind the head)
Wednesday Skill: Ring Dip Phases
3 rounds for time of: 50 Double-Unders 21 Thrusters 95#/65# 7 Muscle-Ups
Thursday Strength: Snatch 3 x 70% 3 x 80% 3 x 90%
"New Jersey" 5 AMRAP Prowler Sprints 10 yards 205#/165# Athlete will use both high and low handles; total lengths equals score (10 yards = 1 point).
Friday Strength: Deadlift Using 90% of your 1 RM as your training max, complete the following: 3 x 70% 3 x 80% 3 x 90%
With a 16 minute running clock: 4 AMRAP "Diamond in the Rough: Cindy" 5 Pull-Ups 10 Diamond Push-Ups 15 Squats then 800 M Run at 8:00 mark: 4 AMRAP 5 Pull-Ups 10 Diamond Push-Ups 15 Squats then 800 M Run at 12 minutes in. Athlete can complete as many reps in remaining time of "Diamond in the Rough: Cindy" after their second 800 M Run.
Opening in 2009, CrossFit Intense has been providing quality coaching for strength, powerlifting and CrossFit athletes to north central West Virginia communities for well over a decade.
Housed in Layne Performance Center, we have a team of coaches that assist in training local high school sports teams which include soccer, softball and cheer teams, as well as offering strongman training every Thursday afternoon coached by Rev. Matt Holbert. We have "Krueger Core" - an ab focus and arm accessory day every Thursday at 6 a.m., and Zumba classes are hosted on Monday and Thursday evenings by Trina Hunt. at 7 p.m.
Our weekly CrossFit programming is powerlifting-based and we program the three major lifts: the back squat, bench press and deadlift, in 6-9 week cycles to help athletes build strength for longevity and quality of life, and each class finishes with a metcon.
Stop by and see how CrossFit Intense can make you harder to kill and remember: quality of life is found in fitness.