Posted on

September 6, 2019

QuickFit

Warm Up:
3rds
5/5 Single Arm DB Clean and Press (Build to working weight)
10 Squat Progression
100m Jog

WOD:
15min AMRAP
5/5 Single Arm DB Clean and Press (50/35)
10 DB Squats
100m Run

CrossFit

Warm Up:
Rack Mobility
2rds
PA Clean Warmup (Build)
10 Ring Rows
8 Push Jerks (Build)
8 Deadlifts (Build)
Then
3 position Hang Clean – 2 reps each position (Build)

Strength: Hang Cleans
Level 1: Technique
Level 2: 5 x 5 (Build)

Choose Your Own Adventure

WOD: “DT”
5 Rounds for Time
12 – 9 – 6
Deadlift (155/105)
Hang Power Cleans
Push Jerks

FLEX:
4 x 6 Push Press (Build)
4 x 6 Strict Chin-ups
4 x 10/10, 12/12, 14/14, 16,16 (Straight)

Posted on

September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

Strength: Hang Power Clean
Level 1: Technique
Level 2: Heavy 3

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*