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

Tuesday: 24 October 17

October 24, 2017

Warm up
500 M Row 

20 Band Pull Apart

10 Front Squat with Barbell Tempo 3333
x 2 

 

Clean Warm Up


Barbell Cycling Practice @ 35% of 1 RM 

5 Power Cleans

5 Shoulder to Overhead

Rest 1:00

5 Power Clean and Jerks 

5 Hang Squat Cleans

Rest 1:00

5 Squat Cleans 

5 Squat Clean Thrusters

 

Olympic Lifting -

 

- Clean Complex - Clean + 3 Front Squats

Build to a heavy. 

 

- Gymnastics

Tuck Front Lever Hold (Bar) : 20 Second holds

10 Strict Toes to Bars

:20 Second Ring Holds

4 Rounds not for time

 

- Conditioning

10 Box jump Overs

20 Pull Ups

30 Cals Bike 

3 Rounds for time 

 

Share on Facebook
Share on Twitter