CrossFit Strength/Skill: Position 3 Power Snatch 6×3 Conditioning: 8 Round of Tabata (:20 of work, :10 rest): Tabata DB Renegade Rows Tabata Double Unders/Single-unders Tabata Hollow Hold Tabata Push-ups Performance Strength: Power Snatch 6×3 Conditioning: 8 Round of Tabata (:20 of work, :10 rest) Tabata Renegade Rows Tabata Double Unders Tabata … Continue reading
CrossFit Strength: Box Squat 7×3 Conditioning: 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans Wallball shots Performance Strength: Pause Back Squat 5×3 (3 second pause at bottom) Conditioning: 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/115 Wallball Shots, 20/14
CrossFit & Performance For time: 15 Bar-over-Burpees 5 Clean & Jerks 200m Run 12 Bar-over-Burpees 4 Clean & Jerks 200m Run 9 Bar-over-burpees 3 Clean & Jerks Post times to comments or on whiteboard.
CrossFit & Performance Strength: A) Back Squat 2 x 10 B) Front Squat 2 x 10 Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle, increase weight only as appropriate. Conditioning: 3 Rounds for Time: 15 … Continue reading
CrossFit & Performance Complete as many rounds as possible in 15 mins of: 200m Run 7 Box Jumps 7 Toes-to-bars Post rounds to comments or on the whiteboard.