Crossfit A) 12 minute alternating EMOM: 1) 4 deadlifts , reset after each rep 2) 5 broad jumps for max distance 3) rest B) 10 rounds of: 7 kipping toes to bar-7 OH squats (95/65lb) Rx-Plus 135/95lb Metcon Class Every… Read more »
Juliet Starrett
Wednesday, August 15th 2018
Crossfit A) Find a heavy triple front squat. Then do 2×3 @ 85% of heavy triple. B) For time: Run 1 mile-50 db box step overs (35/25lb) (24/20″) *17 minute time cap Rx-Plus 50/35lb
Tuesday, August 14th 2018
Crossfit A) 16 minute alternating EMOM: 1) 4 deadlifts+ 4 hang power cleans+ 4 push jerks (135/95lb) *Scale reps, and then secondly scale the weight if needed 2) 30-50 double unders B) For total time: Accumulate 3 minute hang from… Read more »
Monday, August 13th 2018
Crossfit A) 2 power cleans + 1 split jerk . Every 2 minutes for 8 rounds B) Narf: 9-15-21 thruster-pullups
Sunday, August 12th 2018
Benchmark WOD Class Amanda For time: 9-7-5 Ring Muscle-ups Squat Snatches (135/95 lb.) *Coach chooses MU scaling options
Saturday, August 11th 2018
Crossfit A) Partner AMRAP: 2 rounds for time of Row 60 calories 100 db snatches (50/35lb) 60 pullups 100 jumping air squats *Split up work as desired. Only one person works at a time. B) Coaches choice
Friday, August 10th 2018
Crossfit A) 4 rounds for quality: 8 weighted step ups (per side) 8 strict straight leg toes to bar 1 lap heavy db farmers carry B) 10 minute AMRAP w/partner: 10 deadlifts-10 hang squat cleans-10 front rack lunges-10 STOH (135/95lb)… Read more »
Thursday, August 9th 2018
Crossfit A) 8 minute alternating EMOM skill practice: 1) 20-30 double unders 2) barbell cycling practice: 6-8 push jerks @ medium weight B) 3 rounds for time: Run 800m-5 rope climbs *Scale to 3 or 4 rope climbs if you… Read more »
Wednesday, August 8th 2018
Crossfit A) 4×5 front squat B) For time: 10 pistols/leg 20 kb snatches (53/35lb) (10/side) 30 pullups 40 kb swings 50 box jumps Rx-Plus 70/53lb
Tuesday, August 7th 2018
Crossfit 8x 90 secs on 90 secs off alternating between A and B. A) AMRAP: 5 deadlifts (185/135lb)-10 wallballs B) AMRAP: 30 double unders-5 burpee box jump overs Metcon Class 3 rounds for time: Run 800m 20 db squat cleans… Read more »