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

Friday: 13 October 2017

October 13, 2017

Warm Up

10 Cals Bike

5 Push Ups 

5 Each Arm - 1 Arm KB Swings 

5 Each Arm Waiter Squats

 

x 2 


Barbell Cycling Warm up

 

5 Hang Power Cleans + Front Squats

5 Hang Cleans

 

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

 

Olympic Lifting -

 

Every 90 Seconds x 12 

5 TNG Power Cleans @ 155/105

 

Strength - 

 

25ft  Overhead Walking Lunges x 3 AHAP
 

Gymnastics - 

 

20 Pike Ups

10 Barbell Roll Outs

20 Hollow Rocks 

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

 

30 Wall Balls 

30 Cals Row 

30 Burpees to 6 Inch Target 

5 Rounds 

 

Share on Facebook
Share on Twitter