• 09.01.2016 CrossFit, Strength & Conditioning
  • CrossFit 30 minute running clock 12 minutes to establish 3RM Hang power snatch 3 minute rest 10-9-8-7-6-5-4-3-2-1 DB Snatch Wall balls Weighted sit ups Rx+: 50/30 lb. DB Sn; 30/20lb. WBS; 30/20 lb. sit up Rx: 50/30 lb. DB Sn; 20/14 lb. WBS; 20/10 lb. sit up Score: 3RM & total time Strength & Conditioning […]

  • August 31, 2016
  • 08.31.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. Deadlift from above knee (off blocks) 60% x 5 x 1 set 70% x 5 x 1 80% x 5 x 1 90% x 5 x 4 IIa. Single-arm bent-over row AHAP x 8 x 4 IIb. Single-arm reverse fly AHAP x 10 x 4 Conditioning Row max distance 20 […]

  • August 30, 2016
  • 08.30.2016 Strength & Conditioning, CrossFit
  • Strength & Conditioning Strength I. 3-pos. hang clean (high, mid-thigh, knee) 50% x 2 x 1 set 60% x 1 x 1 70% x 1 x 1 75% x 1 x 3 90 second rests IIa. Halting clean first pull 80% x 4 x 1 set 90% x 4 x 1 100% x 4 x […]

  • August 29, 2016
  • 08.29.2016 Strength & Conditioning
  • Strength & Conditioning I. Back squat 65% x 10 x 5 sets rest 90 seconds IIa. Good morning 40-45% x 5 x 4 sets IIb. Single-arm farmer walk 70/53 lb. KB x 15 steps/side x 4 rest 90 seconds Conditioning 20-15-10-5 Calorie row Burpee over erg

  • August 28, 2016
  • 08.27.2016
  • Strength & Conditioning Strength 1 RM Snatch, Clean & Jerk 50% x 3 60% x 2 70% x 1 80% x 1 90% x 1 101-103% x 1 0-3:00 to do 3rounds of 3 pull-ups, 6 push-ups, 9 squats 3:00-6:00 for 3 rounds of: 4 pull-ups, 8 push-ups, 12 squats 6:00-9:00 for 3 rounds of: […]

  • August 26, 2016
  • 08.26.2016
  • Strength & Conditioning Build to 1RM Press, then Push Press 50% x 5 65% x 4 75% x 2 85% x 1 95% x 1 102% x 1 Buy In: 75 Double Unders 20-15-10 Empty Barbell Thrusters 15-10-5 Chest to Bar Pull-Ups Cash-Out: 75 Double Unders Crossfit 10′ Every Other Minute 5 Strict Press + […]

  • August 25, 2016
  • 08.25.2016 Crossfit, Strength & Conditioning
  • Strength & Conditioning Front Squat build to 1RM 30-50% x 8 60% x 5 70% x 3 80% x 1 90% x 1 101% x 1 10′ AMRAP 3 Squat Cleans 155/105 6 Front Rack Rev. Lunges 155/105 9 HSPU Crossfit with a 30 minute clock 18′ EMOM A) 5 Squat Cleans (135/95) B) 10 […]

  • August 24, 2016
  • 08.24.2016
  • Strength & Conditioning Deadlift build to 1RM 30-50% x 8 60% x 5 70% x 3 80% x 1 90% x 1 102% x 1 1k row for time Crossfit with 25 Double unders every 3 minutes for 30 minutes (or until finished) 5 Rounds of: 5 Deadlifts 245/165 10 Alternating Single Arm Squat Snatches […]

  • August 23, 2016
  • 08.23.2016
  • Strength & Conditioning Bench PressĀ build to 1RM 40-50% x 6 60% x 4 70% x 2 80% x 1 90% x 1 101-103% x 1 6′ AMRAP 12 S2OH 115/75 9 Burpees over Bar Crossfit 50 Push-Ups 50 Walking Lunges (45/25 # DB’s each hand) 50 Burpees 50 Situps 50 DB Thrusters (45/25) 50 CAL […]

  • August 22, 2016
  • 08.20.2016 Strength & Conditioning
  • Strength Pause Back Squat 50% x 3 x 1 60% x 3 x 3 sets 2a) Weighted Dips AHAP x 5 x 3 sets 2b) Bent over 1 ARM DB Row AHAP x (8/8) x 3 sets Alternating Tabata 8 rounds of (20″/10″) Front Rack DB Sqauats (40/25) Alternating prone row

  • August 19, 2016