Crossfit A) 12 min EMOM with partner. Alternate minutes Even minute – partner 1 does 5 deadlifts (135/95), 5 push ups, 5 box jumps Partner 2 – hang at the top the pull up or chin up position until partner… Read more »
Juliet Starrett
Friday, June 30th 2017
Crossfit A) 5x max sets of kipping toes to bar. Rest 90 secs-2 minutes after each attempt. B) 20 minute EMOM: 1) 1-2 rope climbs 2) 5 touch and go clean and jerks (135/95lb) 3) 10 burpees to a 12″… Read more »
Thursday, June 29th 2017
Crossfit A) 15 minute alternating EMOM: 1) db bench press 10 reps 2) 3 second pause front squat, 3 reps @ challenging weight 3) rest B) 30-25-20-15-10 kb swing-wallball If you don’t go unbroken on a set of wallballs or… Read more »
Wednesday, June 28th 2017
Crossfit A) I-go-you-go w/partner: Row 1000m-750m-500m-250m *Must stay under 30 strokes per minute except for 250m *So first athlete rows 1k, then second athlete rows 1k, then 750, etc etc. B) 5 minute AMRAP: 6 db deadlifts-6 db hang… Read more »
Tuesday, June 27th 2017
Crossfit A) Find a 10 rep max back squat. Then do 2×10 @ 80% of 10RM. Accumulate 4 sets of of 4-8 tempo strict pullups in this time. Tempo 2020 B) 12-10-8-6-4-2 push press (135/95lb)… Read more »
Monday, June 26th 2017
Crossfit A) 12 minute EMOM: minute 1-4) 1-2 muscle cleans minutes 5-8) 1-2 power cleans minutes 9-12) 1-2 squat cleans *Start light and progressively get heavier as form allows B) 10 minute AMRAP: 10 double kb front rack lunges (53/35lb)-15… Read more »
Saturday, June 24th 2017
Crossfit A) Partner WOD 5x Partner 1 runs a 400 while partner 2 does AMRAP 3 reps bear complex (96/65lb) + 9 box jumps Partner 2 runs 400 while partner 1 does AMRAP 3 reps bear complex + 9 box… Read more »
Friday, June 23rd 2017
Crossfit A) 20 minute alternating skill EMOM: 1) 1 round of Nate: 2 ring MU- 4 HSPU- 8 kb swings (70/53lb) 2) rest **Scaling options 1) reduce reps of ring MU and HSPU 2) scale ring MU to 2 hips… Read more »
Thursday, June 22nd 2017
Crossfit 16 minute alternating EMOM: 1) 100ft double kb front rack carry 2) 10 heavy db push press 3) 8 db bulgarian split squats/leg 4) rest B) 15 db burpee deadlifts w/renegade row (35/25lb)* 75 wallballs 15 db burpee deadlifts… Read more »
Wednesday, June 21st 2017
Crossfit A) 25 minute AMRAP: Run 1 mile then in remaining time AMRAP 10 power clean and jerks (115/75lb)-15 burpees-30 double unders B) 400m farmers carry (53/35lb) db or kbs. Everytime you drop, do 10 jumping air squats. Rx-Plus 135/95lb… Read more »