Crossfit A) 4×8 seated Z-press. Superset with 5-7 tempo pullups (tempo 2020) B) 16 minute AMRAP: Run 200m-12 thrusters (95/65lb)-36 double unders Rx-Plus 115/75lb Metcon Class A) 5 rounds for time. Rest 90 seconds after each round. 5 pullups 10… Read more »
Juliet Starrett
Wednesday, February 7th 2018
Crossfit A) 9x 30 seconds on 45 seconds off alternating between max reps of 1) kipping HSPU 2) kipping pullups 3) hollow rocks B) 3 rounds for time of: 25 box jump overs (24/20″)-20 db GTOH (35/25lb). Rx-Plus 30 box… Read more »
Tuesday, February 6th 2018
Crossfit A) Back squats deload: 5×5 @55-60%. *Focus on control down and speed on the way up. Superset w/3 depth box jumps B) 15 minute EMOM: 1) 1 lap around rig kb front rack carry (53/35lb) 2) 10-14 double kb… Read more »
Monday, February 5th 2018
Crossfit A) Every 90 seconds for 5 rounds: 1 clean and jerk @90% 1RM B) Open WOD 13.4: 7 minute AMRAP: 3 clean and jerks (135/95lb) 3 toes to bar 6 clean and jerks 6 toes to bar 9 clean… Read more »
Sunday, February 4th 2018
Benchmark WOD Class Amanda 9-7-5 ring muscle up squat snatch (135/95lb)
Saturday, February 3rd 2018
Crossfit Partner WOD 60 calorie row Then 10 rounds total I-go-you-go: 10 power cleans (95/65lb) + 20 lateral hops over the bar- 60 calorie row Then 10 rounds total I-go-you-go: 5 pullups+10 front rack lunges + 5 burpee tuck jumps… Read more »
Friday, February 2nd 2018
Crossfit A) Go every 3 minutes for 3 rounds: 10 lateral box jump overs +16 kb or db single leg weighted DLs (8/side) B) Open WOD 17.1 For time: 10 alternating db snatch (50/35lb) 15 burpee box jump overs (24/20″… Read more »
Thursday, February 1st 2018
Crossfit A) Gymnastics skill practice : 5×5-15 kipping or strict dips. Between rounds 20 second L-sit hang B) 5 minute barbell cycling EMOM: 1) 6 hang squat cleans + 2 push jerks 2) 5 hang squat cleans + 3 push… Read more »
Wednesday, January 31st 2018
Crossfit A) back squats: Find a heavy set of 10 for the day. Then do 2×10 @ 80% of heavy 10. *25 minute cap B) 10 minute AMRAP: 6 hand release pushup-9 toes to bar (or V-ups)-12 American kb swings… Read more »
Tuesday, January 30th 2018
Crossfit A) Every 90 seconds for 8 rounds. First 5 rounds do 1-2 snatch @ 80-85%% 1RM Next 3 rounds do 1 snatch @ 85-90% 1RM B) 9-6-3 thrusters (175/125lb)-bar MU *Can sub 18-12-6 chest to bar pullups or 9-6-3… Read more »