October 15, 2019

January 15, 2019

January 14, 2019

January 12, 2019

January 11, 2019

January 10, 2019

January 9, 2019

January 8, 2019

January 7, 2019

December 30, 2018

Please reload

Recent Posts

CrossFit Case Study

October 15, 2019

1/10
Please reload

Featured Posts

26 May 2017

May 26, 2017

Warm up
1000m Row



 
2 Rounds

Barbell Cycling Warm up

 

5 Hang Power Snatch

5 Hang Squat Snatch

5 OHS

 

Rest  2:00

 

5 Hang Power Cleans

5 Hang Squat Cleans

5 Shoulder to Over Head

 

x 2 Rounds (Start with bar then add weight each round) 

 

Olympic Lifting -

 

8 -6 -4 -2 

Touch and Go : Squat Cleans  @ 135lbs / 95lbs

Rest 1:00 between Reps

 

Rest 3:00

 

8 - 6 - 4 -2

Touch and Go: Squat Snatch  @ 135lbs / 95lbs

Rest 1:00 Between Reps

 

Strength - 

 

1.  Close Grip Bench Press ( Find 15 Rep Max) 
 

2. Barbell bent over Row 3 x 10 at Moderate weight Tempo 3232

 

Gymnastics

50 GHD for Time


Conditioning 

 

15 Second Max Cals on Bike

2:00 Rest

x 5 

 

Rest 7 Minute

 

20 Second Max Cals on Bike

2:20 Rest

x 4 

 

Share on Facebook
Share on Twitter