Posted on

May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

Strength: Snatch
Level 1: Technique
Level 2: Heavy Single

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

Posted on

March 30, 2018

Warmup:
Deadbugs – 3 x 1:00 /1:00|
3rds
PA Clean Warmup (Build)
8 Feet Elevated Ring Rows
5 x 1 Speed Deadlifts
25 Jumps (Double / Single Unders)

Strength:
All Levels: Deadlift
5 min 1 Rep every :30 Seconds
*100% of 2/21/18 or heavier than 3/21/18*

WOD:
“Dirty Wagon”
3 Rounds
10 Power Cleans (155/115)
50 Double Unders

 

Posted on

January 12, 2018

CrossFit

Warmup:
Ankle Circuit
8min WA|MRAP
:30 HS Hold / :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Walking Lunge with vertical flex/ext
12 KBS – Russian (AHAP)
24 Double Unders

Strength:
Alternating EMOM x 10min
Even: 5 Handstand Pushup
Odd: 5/5 Weighted Walking Lunges

WOD:
“Weekend Warmup”
40-30-20-10
DU (3:1)
KBS – American (53/35)
Situps

 

Posted on

April 26, 2017

Warm Up:
Rack Mobility
PA Clean Warmup x 2
5-4-3-2 Hang Squat Clean (Build)
3-2-1 Squat Clean (Build)

Strength:
Squat Clean
Level 1: Heavy 3/Technique
Level 2: 5 x 1 (Build)
*Not a RM test, work to a challenging single

WOD:
10 EMOM
5 Cleans
15 Double Unders
*Clean weight should be 50-60% of heaviest single*