180505

Posted

CrossFit Class 8 am “Rack ‘Em” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats(155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105) Olympic Lifting 9 am Split Jerk Strict Press 5 x 3 Start w/ empty bar and build to moderate weight Keeping weight evenly balanced, toes pointing forward. Jerk Balance 5 x 3 start w/empty bar build to moderate weight Front shin perpendicular to the floor, drive beneath the bar 3 Position power clean & Jerk NO DROPPING BAR 1 Hang Power Clean (mid-thigh) 1 Hang Power Clean (knee-level) 1 […]

180504

Posted

Strength: 15 Minutes Hang Power Clean 5-4-3-2-1 Building in weight WOD: “Hang Ten” AMRAP10 10 Hang Power Cleans (135/95) 20 AbMat Sit-ups 40 Double Unders

180503

Posted

Endurance Conditioning 5 Rounds Row For Max Meters 1 Min On 1 Min Rest WOD: “Double Whammy” 21-15-9 (8 Min Cap) Deadlifts (225/155) Wallballs (20/14) ——REST 1 Min——- 15-12-9 (8 Min Cap) Wallballs (20/14) Ring Dips

180502

Posted

Strength:   Back Squat Wvaes Rest 3min Between Sets Wave #1 Set #1 – 6 Back Squats @ 70% of 1RM Back Squat Set #2 – 4 Back Squats @ 75% Set #3 – 2 Back Squats @ 80% Wave #2 Set #4 – 6 Back Squats @ 75% of 1RM Back Squat Set #5 – 4 Back Squats @ 80% Set #6 – 2 Back Squats @ 85% Wave #3 Set #7 – 6 Back Squats @ 80% of 1RM Back Squat Set #8 – 4 Back Squats @ 85% Set #9 – 2 Back Squats @ 90% 4RDS For […]

180428

Posted

8 am CrossFit Class WOD:  Last Completed 8/19/17 CHECK YOUR PROGRESS 0-10:00 Min 1 Mile Run Max Power Clean & Jerk (135/95) 10-13 REST 13-20 Min 800m Run Max Power Snatch (115/80) 20-23 Rest 23-27 Min 400m Run Max Thruster (95/65) 9 am Olympic Lifting 1 Pause Front Squat (2 Sec) + 1 Front Squat 1 Complex @ 50% 1RM Front Squat 1 Complex @ 55% 1 Complex @ 60% Sets 4-7 Build to a Heavy NOT A PR! Squat Clean 2 Squat Cleans @ 65% of 1RM Clean 2 Squat Cleans @ 70% 2 Squat Cleans @ 75% 3 […]

180427

Posted

Strength: Deadlift 12 Min Establish Heavy set of 5 WOD: “Detention” AMRAP12 10 Dumbbell Hang Clean & Jerk(50/35) 10 Deadlifts (225/155) 30 Double Unders