CrossFit: Strength: Back Squat 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% – GRIND Conditioning: 15 Minute Alt EMOM A) 15/12 Cal Row B) 20 Box Jumps (24/20″) C) 40 S.A. OHWL (24/16kg) RX+: 15 Minute Alt EMOM A) 18/15 Cal Bike …
CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Ring Holds – arms extended 5 Thrusters – BB Row or Bike :45 faster 10 Sec Ring Holds – in bottom of the dips 5 Thrusters – light Row or Bike :30 faster pace 3 Ring Dips 5 Thrusters – a little heavier …
CrossFit: Teams of Two 6:00 AMRAP 25 Burpees 25 Push Press (95/65#) – 2 minutes of rest – 5:00 AMRAP 20 Burpees 20 Push Jerks (115/75#) – 2 minutes of rest – 4:00 AMRAP 15 Burpees 15 Hang Power Cleans (135/95#) – 2 minutes of rest – 3:00 AMRAP 10 Burpees 10 Squat Cleans (155/105#) …
CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds 3/3 Alt DB Snatches – light 5/5 Step Ups Row or Bike :45 faster 20 Sec Handstnad Holds 3/3 Alt DB Snatches – a little heavier 5/5 Step Ups Row or Bike :30 faster pace 30 Sec Handstnad Hold or 5 …
CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2 …
