Group Warm-up – 2 Rounds 200M Jog+10 PVC Over/Back+10 Around the Worlds+Gandalf+10 Push-ups Strength. Bench Press 5X50%, 5×60%, 3×70%, 3X80%, 1X90%, 1X90% Conditioning. 5 rounds for time: 400m Run 6,5,4,3,2 Clean & Jerks, L1 95/65 L2 115/75 L3 135/95 Add 10 lbs every round Cash-Out 50 Weighted Hollow Rocks
Wednesday, 08-23-2017 Read More »
Strength: Max Snatch Conditioning. AMRAP 7 Thrusters 95/65 EMOM 5 Bar over Burpees. Burpees Start at 0:00
Friday, 08-18-2017 Read More »
Group Warm-up Strength: EMOM 10 Odd 5 Deadlifts 65-70% Even 3-5 Strict HSPU Conditioning AMRAP 5 5 Rounds of Chief 115/80 Max Cal. Row Rest 5 Minutes AMRAP 6 5 Rounds of Chief 135/95 Max Cal. Row Rest 5 Minutes AMRAP 7 5 Rounds of Chief 155/105 Max Cal. Row * one round of Chief:
Wednesday, 08-16-2017 Read More »
Strength: snatches Warmup MU’s and thrusters Conditioning: For time: 7 full snatches (135/95) 7 muscle ups 7 thrusters (135/95) Substitute: 7 pullups + 7 ring dips for MU’s.
Friday, 08-11-2017 Read More »
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. 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 »
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 »
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 »
Strength: Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time 9, 15, 21, 15, 9 V Ups Dumbbell Thruster (30+/15+) Cauldrons (45/25) 1 Rope Climb After Each RoundCash Out: Strict Press Negatives (explode up, 5 seconds down) 3×5 @ 6
Wednesday, 07-26-2017 Read More »
