OHS for strength warmup, then 4 x 4 @ 65-70% 2 x 2 @ 80-85% CrossFit Games “2-2-2-3 intervals” 2 minutes on / 1 minute off (3 minutes on for last interval) 2 rope climbs cal. rower (10 cal for men / 7 cal for women) Max-rep OHS (95/75) Go until 75 reps OHS are […]
Wednesday, 08-09-2017 Read More »
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Tuesday, 08-08-2017 Read More »
Strength: 5 x 2 heavy front squats CF Games – “Bar Fight” 12 clean and jerks (135/95) Then, 2 rounds of: 15 toes-to-bars 12 pull-ups Then, 12 clean and jerks (135/95) Rx+: C2B pull-ups + 155 C&J Cash out: 100 Russian twists with slammer ball
Tuesday, 08-08-2017 Read More »
Warm-up to Wall Street Teams of 4 (Coed Preferably) 4 Rounds 100 double Unders Barbell Back Rack Hold – During Double Unders (315) 10M Barbell Carry (315) 15 Sandbag Toss Over Bar 12 Minute Cap 5 Minute Rest 4 Rounds 20 Synchronized Burpees 20 Follow the Leader Box Jump Overs (24/20) 20 Synchronized Kettlebell Swings
Saturday, Warm-up to Wall Street Read More »
Warm-up to Wall Street Teams of 4 (Coed Preferably) 4 Rounds 100 double Unders Barbell Back Rack Hold – During Double Unders (315) 10M Barbell Carry (315) 15 Sandbag Toss Over Bar 12 Minute Cap 5 Minute Rest 4 Rounds 20 Synchronized Burpees 20 Follow the Leader Box Jump Overs (24/20) 20 Synchronized Kettlebell Swings
Saturday, Warm-up to Wall Street Read More »
Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7 Push Jerks L1 – 95/65 L2 – 115/80 L3 – 135/95 Cash out: 3×5 Strict Pull-ups
Friday, 08-04-2017 Read More »
Strength. Snatch 60×2, 65×2, 70×2, 75×2, 80×2, 85×2, 90×1, 95×1 Barbell Warm-up. Push Jerk Conditioning. AMRAP 12 50-meter farmers carry 53/35 10 Hollow Rocks 7 Push Jerks L1 – 95/65 L2 – 115/80 L3 – 135/95 Cash out: 3×5 Strict Pull-ups
Friday, 08-04-2017 Read More »
Group Warm-up 3 Rounds 100M Run 10 PVC Pass-Throughs 10 PVC Round the Worlds 10 PVC Overhead Squats Conditioning 8 Minute Ladder 3-6-9-12-15 Russian Med Ball Twists 20/15 Overhead Squats 95/65 -Rest 4 Minutes 10 Minute Ladder 15-12-9-6-3 Burpees Ball Slams 20/15 Ring Rows Cash out. 3 Rounds 30:30 Weighted Plank holds
Thursday, 08-03-2017 Read More »
Warm Up. EMOM 10 5 Push-ups 10 Single-Leg Kettlebell Deadlift (5 each leg) 53/35 10 Double Unders Cash In. 3 Quality Rounds with 1:30 Rest Between 8 Deadlifts 65% of 1 Rep Max 15 Kettlebell Swings 53/35 Conditioning. For Time* 400M Run 20 Toe 2 Bar 20 Power Cleans 135/95 100 Double Unders 20 Toe
Wednesday, 08-02-2017 Read More »
Strength: Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1) Conditioning: EMOM 10′ 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x Bodyweight 5 Box Movement L1 — Step Up — Box @ Parallel L2 — Jump — 24” / 20” L3 — Jump Over — 24” / 20” Cash Out: 500M
Friday, 07-28-2017 Read More »
