crossfit

Monday   10’ EMOM 1 Snatch *note= start at 75-80% and either stay there or climb   For time 30 OHS (75/55) 30 Bar Facing Burpees 30 Hang Squat Snatch (75/55) 30 T2B 30 Squat Snatch (75/55) 30 Bar Facing Burpees   Tuesday … [Read more...] about Week of 9/16

Monday Strength: Power Snatch + Squat Snatch + OH Squat 1-1-1-1-1   Workout: AMRAP 9 mins 9 Devils Press (50s/35s) 18 Wall Ball (20/14) 45 Double Unders   Tuesday Strength: Front Squat 1-1-1   Workout: Every 2 mins for 9 Sets 100m … [Read more...] about Week of 9/9

Monday Strength: Pause Snatch 1-1-1-1-1 *note= Pause for 3 sec below knee and at mid thigh   Workout: "First Cut" 4 Rounds 400m Run 3 Rope Climbs 7 Squat Snatch (155/105)   Tuesday Tempo Strength: Wall Sit 2 x 2:00 Banded Plank 2 x … [Read more...] about Week of 9/2

Monday Strength: Front Squat 1-1-1 *note- 3 attempts to find a heavy single Workout: EMOM 12 mins min1- 20 Push Ups min2- 15 Dumbbell Burpees (50s/35s) -no push up min 3- 10 DB Hang Squat Cleans (50s/35s)   Tuesday Workout: For Time 1 mile Run 100 … [Read more...] about Week of 8/26

Monday Strength: 2 Hang Snatch + Snatch 1-1-1-1-1   Workout: 3 Rounds for Time 10 Alt. DB Snatch (50/35) 50ft Suitcase DB Walking Lunge Right Arm 10 Alt. DB Snatch (50/35) 50ft Suitcase DB Walking Lunge Left Arm 10 Alt. DB Snatch (50/35) 50 Double … [Read more...] about Week of 8/19

Monday Workout: 10 Deadlifts (315/225) 20 HSPU 30 Bar Facing Burpees 40 Box Jumps (24/20) 50 Alt. DB Snatch (50/35) 40 Box Jumps (24/20) 30 Bar Facing Burpees 20 HSPU 10 Deadlifts (315/225)   Tuesday Strength: Back Squat 1-1-1   Pull up Skill … [Read more...] about Week of 8/12

Monday Strength: Snatch Pull + Power Snatch + Snatch 1-1-1-1-1   Workout: EMOM 10 mins min1- 10 Clusters (95/65) min2- 5 Ring Muscle Ups Midline: Accumulate 2 mins in a L- Sit   Tuesday Strength: Back Squats 10 x3 *lift every … [Read more...] about Week of 8/5

Monday Strength: 3 Position Snatch (high hang, hang, floor) 1-1-1-1 *note- use 60-70% for all sets   Workout: EMOM 15mins min 1- 18/15 Cal. Row min 2- 12 Russian KB Swings (70/53) min 3- 8 Brupee Box Jump (24/20)   Tuesday Strength: Back Squat- 3 … [Read more...] about Week of 7/29