Kris LeSueur

“One at a Time” CrossFit WOD – Friday March 5th, 2021

Metcon One at a Time (Time) 1 Round For Time: 30 Burpee Box Jump Overs (24"/20") 30 Power Clean and Jerks (155/105) 30 Burpee Box Jump Overs (24"/20") Barbell Cycling 3/5 (Weight) Barbell Cycling On the 1:30 x 6 Sets: 30 Double-Unders 9 Deadlifts 6 Hang Power Cleans 3 Push…

2021 03 04

“Level Testing” CrossFit WOD – Thursday March 4th, 2021

By: Kris LeSueur 0

Metcon White Level Test (11 Rounds for reps) Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise. 1. Pushups 40 consecutive men 40 knee pushups consecutive women 2. Situps – 65 in 2 minutes 3. Squats – 80 in…

2021 03 03

“VO2-1603” Aerobic Capacity – Thursday March 4th, 2021

By: Kris LeSueur 0

Aerobic Capacity VO2-1603 (10 Rounds for time) 4 × 200 Meter Run 3 × 300 Meter Run 2 × 400 Meter Run 1 × 500 Meter Run -1:00 Rest Between Runs- -3:00 Rest Between Rounds- -All Runs at 1 Mile PR Pace-

2021 03 03

“Skirmish” Spartan SGX Training – Wednesday March 3rd, 2021

By: Kris LeSueur 0

Spartan Skill / Conditioning Burpee Cycling Benchmark (Time) For Time: 50 Burpee Box Jump Overs (24"/20") -6:00 Time Cap- If we reach the time cap, our score will be 6:00 plus 1 second for every rep we did not complete. Example: 42 reps = 8 reps short of 50, so…

2021 03 02

“Whatever’s Left” CrossFit WOD – Wednesday March 3rd, 2021

By: Kris LeSueur 0

Strength Front Squat (Complex ) 5 Sets: 1 Tempo Pausing Front Squat 5s down 3s bottom 1 Pausing Front Squat 3s bottom 2 Front Squats Percentages based on 1RM Front Squat Set 1 - 55% Set 2 - 60% Set 3 - 65% Sets 4-5 - 65-75% - Positioning is…

2021 03 02

“On and Off” Aerobic Capacity – Tuesday March 2nd, 2021

By: Kris LeSueur 0

Aerobic Capacity On and Off (Distance) 20 Rounds: 0:30 Row 0:30 Rest -s/m: 24 or Higher- Aim for negative splits Don't go out too hot in the first 5 rounds

2021 03 01

“Single All The Way” CrossFit WOD – Tuesday March 2nd, 2021

By: Kris LeSueur 0

Metcon Single all the way (AMRAP - Rounds and Reps) AMRAP 18: 20 Single Dumbbell Alternating Power Snatches 20 Box Jump Overs (24"/20") 20 Single Dumbbell Hang Power Clean and Jerks 15 Cal Bike OR 20 Calorie Row Dumbbell - 50 / 35 lb

2021 03 01

“Airborne” CrossFit WOD – Monday March 1st, 2021

By: Kris LeSueur 0

Strength Snatch (5X2) Technique work- purposefully lighter 5 Sets: 1 High Hang Squat Snatch 1 Hang Squat Snatch Stimulus Your calculated percentages All percentages based on 1RM Snatch: Set 1 - 40% Set 2 - 45% Set 3 - 50% Sets 4+5 - 50-60%. Metcon Airborne (Time) 6 Rounds For…

2021 02 28

“Sandbox” Spartan SGX Training – Monday March 1st, 2021

By: Kris LeSueur 0

Spartan Strength Turkish Get Up / Overhead Walk (3 × 4) 1 Turkish Get-Up 50' Overhead Carry 1 Turkish Get-Up -Immediately Repeat on Other Arm- -Rest As Needed Between Sets- Turkish Get-Up will start from standing position first Spartan SGX WOD Sandbox (3 Rounds for reps) 3 Rounds: 1:00 -…

2021 02 28

“Freeze Frame” CrossFit WOD – Saturday February 27th, 2021

By: Kris LeSueur 0

Metcon Freeze Frame (Time) 5 Rounds 15 Wallballs 20/14 12 Pull Ups 9 Box Jumps 24/20 6 Single Arm Alt Devils Press 50/35

2021 02 26

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