Crossfit A) Back squat deload: 5×5 @60% 1RM. Focus on control down and speed up. Superset with accessory movement of choice. B) 9 minute ascending ladder: 2 Power snatch (95/65lb)-2 OH Lunge- 2 hand release pushups*Ascend by 2 reps every… Read more »
Juliet Starrett
Saturday, August 17th 2019
Crossfit Partner WOD: 50-40-30-20-10 Bike erg cals-OH squat (95/65lb)-burpees over bar *35 minute time cap *One person works at a time. Split up reps as desired.
Friday, August 16th 2019
Crossfit A) For quality: 4 rounds of 8 bulgarian split squats/side-8 tempo ring row (3 seconds up-1 second pause at top)-10 plyometric pushups. B) 10-9-8-7-6-5-4-3-2-1 strict press (95/65lb)-db box step over (50/35lbs)(20/18″ box).* After each round 1 wall walk Rx-Plus… Read more »
Thursday, August 15th 2019
Crossfit 2 rounds for time: Building lap-50 wallballs-Building lap-40 pullups-building lap-30 hang power clean + jerks (95/65lb) *Modify to 30 pullups per round if you are not proficient at kipping pullups *40 minute time cap WOD Notes We’ve been doing… Read more »
Wednesday, August 14th 2019
Crossfit A) Back squats. Find a heavy set of 3. Then do 2 sets of max reps @80-85% of heavy 3 *25 minute time cap B) Buy in: 30/26 calorie row. Then 5 rounds of 8 toes to bar-10 double… Read more »
Tuesday, August 13th 2019
Crossfit A) 12 minute EMOM: 1) 3-6 kipping ring MU 2) 5 tempo strict HSPU (3 seconds down, fast up) 3) rest or 30 second static hold of choice B) 2 rounds for time of: 50 Double unders 40 alt… Read more »
Monday, August 12th 2019
Crossfit A) Power snatch + Hang snatch. Go every 75 seconds for 8 rounds @60-85% 1RM B) For total time: 5 rounds of 15/12 calorie bike erg (or 12/10 cal assault bike)10 hang squat snatches (95/65lb). Rest 1 minute Then… Read more »
Saturday, August 10th 2019
Crossfit Partner WOD: 5 rounds of : Run 800m-40 barbell reps (95/65lb) Round 1: power cleans Round 2: power snatch Round 3: Front squat Round 4: Push jerk Round 5: Front rack lunge *Partners run together. *On barbell movements one… Read more »
Friday, August 9th 2019
Crossfit A) For quality 4 rounds of :6 strict press8/side single leg RDLs (holding one kb in each hand)10 db bench press B) 10 minute alternating EMOM 1) 5 thrusters (135/95lb) 2) 8-10 burpee box jumps Rx-Plus (155-185lb/105-135lb) WOD Notes… Read more »
Thursday, August 8th 2019
Crossfit 3 rounds Rest 3 minutes after every round: Row 1000m/900m40 air squats Row 500m20 alternating db snatches (50/35lb)Row 250m WOD NotesIts cardio thursday again! Todays workout is a very similar format to one we did two weeks ago, except… Read more »