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Pennant Crossfit
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Wednesday 8/13
Squats: a. 6 x 2 Back Squat @ 80% of 1 RM b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep! 10 x 250m Row *2 Minute Rest between intervals *Perform 3-5 MU during each rest period

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Tuesday 8/12
Press/Accessory: A. 1 RM Bench B. DB Skullcrushers: 4 x 10-15 C. Pendlay Row: 5 x 8 3 Rounds: 35-lb. dumbbell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps

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Monday 8/11
Lifting: a. Establish a 1 RM Front Squat b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set Gymnastics: AMRAP 8 6 Strict HSPU 4 MU AMRAP 15: 3 Power Snatches 135#/95# 15 Wallballs 20#/14#

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Saturday 8/9
Lifting: a. 1 RM Clean & Jerk On a running clock, Begin at 0:00: 15-12-9 Squat Clean 135/95 Push Jerk Begin at 20:00: 4 Rounds for Time 21 WallBall 20#/14# 18 Pull Up 15 KB Swing 70#/53# 12 HSPU Begin at 45:00: 3 Rounds 10 Power Snatch 135#/95# 20 Pistols (...

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Friday 8/8
Lifting: a. 1 RM Clean & Jerk b. 5 RM OHS  c. Back Rack Lunge: 3 x 8 each leg Bell: 3 Rounds 21 Deadlifts 185#/135# 15 Pull-ups 9 Front Squats 185#/135#

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Wednesday 8/6


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Tuesday 8/5
Press/Accessory: A. 5 RM Close Grip Bench B. DB Bench: 4 x 10-15 C. Pendlay Row: 5 x 8-12 For Total Reps: Max reps Press 135#/95 Max reps L-pull-up Max reps shoulder press 115#/75# Max reps strict pull-up Max reps shoulder press 95#/65# Max reps chest-to-ba...

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Monday 8/4
Lifting a. 1 RM Snatch B. 5 x 1 @ 90% of a Gymnastics: A. MU Progression Practice B. EMOM x 7: 5 Burpees + 2-4 MU AMRAP 15: 10 Dumbell Thrusters 50#/30# (one in each hand) 50 DU

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Saturday 8/2
For time: 95-lb. thrusters, 30 reps 20 GHD sit-ups 400-meter run 115-lb. thrusters, 20 reps 30 GHD sit-ups 400-meter run 135-lb. thrusters, 10 reps 40 GHD sit-ups 400-meter run

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Friday 8/1
Squats: a. Establish a 1 RM Back Squat b1. Build to a 1 RM Power Snatch b2. EMOM x 7: 3 Power Snatches (Heavy) c. Barbell Step-up: 4 x 8 Each leg (heavier than last week) d. Glute Ham Raises: 4 x 10  AMRAP 12: 10 Burpees  25 DU
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