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: March 23, 2018

March 23, 2018

Squat Clean Thruster

Build to a heavy in 5 reps 

 

Movement Prep: 

10 Cals Bike
10 Hollow Rocks
10 Ring Rows 
10 KB Thrusters @ light weight; Pause for 1 second @ top
10 Kip Swings 
3 Strict Pull ups
Rest 2:00 
 2 -3 Rounds  

 

Primer: 

@ 85% 
10 Cals Row
10 Thrusters @ 100/65
Rest 2:00 
10 Bike
10 Pull Ups 

Rest 5 minutes 

@ 90% 

10 Cals Row
10 Thrusters @ 100/65
Rest 2:00 
10 Bike
5 - 10 Chest to bars (depending on your level) 

 

Rest 10 Minutes 

 

Open Crossfit 18.5 

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
100/65

Share on Facebook
Share on Twitter