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

Monday: 21 August 2017

August 21, 2017

- Warm up

250m Row 

10 Lunges 

x 3 Rounds

 

A. Back Squat: 

20 Rep Max @ 60% - Add 5 - 10 lbs from last week. 


- Olympic Lifting

 

Snatch Warm Up


With a Barbell
3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

B. Snatch 

 

 1 x 3 @ 70% 

 1 x 2 @ 75% 

 1 x 1 @ 80% 

 1 x 3 @ 75% 

 1 x 2 @ 80% 

 1 x 1 @ 85% 

 

 

Gymnastics Work - 

4 x Max Set of Ring Push Ups

Rest 3:00

3 x Max Set of Close Push ups

 

 


Conditioning - Bike

2:00 @ 350 / 250 RPMS 

2:00 Rest

x 5 - 7 Rounds 
 

 

Share on Facebook
Share on Twitter