Crossfit A) 12 minute EMOM: 1) 3-6 kipping ring MU 2) 5 tempo strict HSPU (3 seconds down, fast up) *HSPU scaling options: 1) kick up to handstand, 3 second negative to headstand, kick down. 2) or same tempo on… Read more »
Workout of the Day
Crossfit A) Hip snatch + Hang snatch + Snatch Go every 2 minutes for 8 rounds @ ~70-80%B) 3 rounds for time: 18/15 calorie bike erg20 front squats (95/65lb)10 burpee to a 12″ target above reach WOD Notes We will… Read more »
Crossfit Partner WOD 3 rounds for time of: Row 50 cals40 wallballs (20/14lb)30 hang power snatches (95/65lb)20 clapping pushups1 building lap carrying wallball*Partners split up reps as desired. On run, both partners run together switching off who carries the wallball
Crossfit A) 4 rounds for quality of : 6 strict press @ challenging weight8/side single leg kb RDLs 10 db bench press *20 minute cap B) 6×2 minutes on 90 secs off alternating between: 1) 100 double unders then max… Read more »
Crossfit 3 rounds Rest 3 minutes after every round Run 800m100ft OH plate lunge (45/25lb)Run 400m30 abmat situpsRun 200m Metcon Class A) 3 rounds for time: 25 wallballs-10 burpee tuck jumps. Rest approx 3 minutesB) 3 rounds for time: 20… Read more »
Crossfit A) Back squat Find a heavy set of 5Then do 2-3 x5 sets @90% heavy 5*25 minute cap B) 50 db GTOH (35-40lb/25-30lb) for time Start with one max unbroken setRemaining reps must be done as db devils press… Read more »
Crossfit A) 12 minute EMOM: 1) 4-10 strict chinup 2) 5-15 kipping toes to bar 3) 30 sec side plank B) 3 minutes max calorie row2 minute max burpee box jumps1 minute max power snatch (75/55lb)Rest 3 minutes Repeat. WOD… Read more »
Crossfit A) Every 90 seconds for 12 rounds: Round 1-3: 3 split jerks Rounds 4-7: 2 split jerks Rounds 8-12: 1 split jerk Start @60% 1RM and ascend in weight as form allows B) 13 minute AMRAP: 20 lateral hops… Read more »
Crossfit 24 minute EMOM. Max reps at each station: slamballs box jump overs single arm kb thrusters (53/35lb) *Switch arms every 5 reps bike erg cals burpee toes to bar rest
Crossfit A) 4 rounds for quality: 5 db strict press +5 db push press/side10 clapping pushups3 depth jumps+ 3 broad jumpsB) 6 rounds for time: 4 ring MU-6 power cleans (135/95lb)-8 burpees over bar Rx-Plus 155/105lb
A) Front squat 5×6 reps.
Start 1st set @65% + ascend in weight each set as form allows.
Superset with accessory movement of choice
B) 7 minute EMOM: minute
1) 7 power cleans + 1 jerk
2) 6 power cleans + 2 jerks
3) 5 power cleans + 3 jerks
4) 4 power cleans + 4 jerks
5) 3 power cleans + 5 jerks
6) 2 power cleans + 6 jerks
7) 1 power clean + 7 jerks (135/95lb)
Today we are doing an EMOM that will test your barbell cycling technique and efficiency. The intention is to chose a weight that is challenging but that you can get through the complex unbroken, so that you get enough rest before the following round. If you are not moving well and efficiently on the power cleans and jerks, you will burn out prematurely. Make sure you catch each power clean in a quarter squat with the hips back and ensure that you push jerk each rep and not push press it.