4.23.18

Strength E3MOM (5 Sets) Hang Squat Clean (Anywhere Above the Knee) Hang Squat Clean (Just Below the Knee) Squat Clean (full from floor) (Range from 75% – 85%, start your first set at 75% of your 1RM and try to increase weight each set) (Focus on keeping torso Upright,...

3.16.18

CROSSFIT OPEN 18.4 For Time: 21 Deadlifts 225#/155# 21 Handstand Push-ups 15 Deadlifts 225#/155# 15 Handstand Push-ups 9 Deadlifts 225#/155# 9 Handstand Push-ups 21 Deadlifts 315#/205# 50 ft. Handstand Walk 15 Deadlifts 315#/205# 50 ft. Handstand Walk 9 Deadlifts...

3.8.18

METCON 6 rounds for time: 10 cal Row 10 Burpees 30 Mountain Climbers (each leg) 10 Inverted Burpees 10 Cal AirDyne 30 Side planks (total) *Rest 2 minutes after each...

3.7.18

STRENGTH/SKILL Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Sets 4-6 – 1 rep @ 90-95% Rest 3 minutes   METCON 4 Rounds for time: 20/15 Calorie Bike 10 Strict Handstand Push-Ups to 4″/2″ Deficit 20 Chest-to-Bar Pull-Ups 40 Air...

3.6.18

STRENGTH/SKILL Hang Clean + Jerk Every 2 minutes, for 20 minutes (10 sets): Build over the course of the 10 sets to something heavy for the day. METCON Complete as many rounds and reps as possible in 4 minutes of: 6 Hang Squat Cleans (175/115 lbs) 6 Bar-Facing Burpees...