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: 29 September 2017

September 29, 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 - Build to a Heavy  

5 Power Cleans @ 185/115LBS  

 

Strength - 

 

25ft  Overhead Lunges x 3 AHAP
 

Gymnastics - 

 

20 Pike Ups

10 Barbell Roll Outs

1:00 DBall Hold  150/100

 

x 3 


Conditioning 

 

15 Overhead Squats @ 135

10 Pull Ups

15 Bar Facing Burpees

3 Rounds