Blog Search

TUESDAY 05.22.18

By: 0

A.) Squat Clean
*Build to daily max in 15 minutes
7×1
B.) For Time
50 push ups
40 single arm db clean and jerk (50/35)
30 kipping hspu
20 alternating db squat snatch (50/35)
Extra.) Invitational hs walk course
complete 2-5 times based on time and skill
*15-25 minute skill session
CrossFit 101
Tuesday

A.) 18 minute amrap

15/10 calorie bike
15 goblet squats (53/35)
15 kbs (53/35)

FRIDAY 05.18.18

By: 0

A.) Snatch
Every 30 seconds for 6 minutes
1 squat snatch @ 75-80%
B.) 3 RFT
12 hang power snatch
12 push press
12 bar facing burpees
rest 1 minute between rounds
(115/75)
Extra.) Push ups
Max set x 5
*rest as needed between sets
CrossFit 101

A.) 20 Minute AMRAP

10 thrusters (95/65)
20/15 calorie row
10 pull ups

TUESDAY 05.15.18

By: 0

A.) Power Clean and Push Jerk
5×5 touch and go
*Heavier than 2 weeks ago!
B.) For Time
2 rounds of “DT’
rest 90 seconds
3 rounds of “DT”
rest 90 seconds
2 rounds of “DT”
* 1 Round of DT is:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
(155/105)
 Extra.) 5 rounds
250m row
1 max set of parallette hspu
rest 1 minute between rounds
CrossFit 101

A.) 5 RFT

500m row
15 push press (95/65)
15 kbs (53/35)