Friday, April 29

CrossFit Strength: 15 minutes to find/work on: 1 Shoulder Press+3 Push Press+ 5 Push Jerk Conditioning: For time: 50 Sit-ups Bear Crawl 40 Sit-ups Bear Crawl 30 Sit-ups Bear Crawl 20 Sit-ups Bear Crawl 10 Sit-ups Performance A) Alternating EMOM for 10 Minutes: Odd) 5 Back Squat (225/155) Even) 5 … Continue reading

Thursday, April 28

CrossFit AMRAP in 5min: Run 200 meters 10 Hang Power Cleans 20 Double-unders Rest 3 min. AMRAP in 5min: Run 200 meters 5 Power Snatch 10 Burpees Rest 3 min AMRAP in 5min: Run 200 meters 15 Deadlifts 10 Donkey kicks Performance Technique Work: A1) Split Jerk Foot Drills 3 … Continue reading

Wednesday, April 27

CrossFit Strength: A1) Front Squat 4×8-10 A2) Side Plank 4x :20-:40 (each side) Conditioning: 5 rounds for time: 5 Pull-ups 10 Push-ups 15 Air Squats Performance (Before Pressing perform 20 Reps of each; Scapular Pushups , Pushups, Handstand Pushups) A) Every Minute on the Minute for 10 Minutes: Odd) 200 … Continue reading

Tuesday, April 26

CrossFit Today’s WOD: Complete AMRAP in 20 minutes of: 25 Calorie Row 20 Box Jumps 15 Toes-to-Bar 10 Ground-to-overhead Performance A1) Front Squat 6 x 5 @ 80% of 1RM Clean -Rest 0:30- A2) Pullup 6 x 5 -Rest 0:30- A3) Chinup 6 x 5 -Rest 0:30- B) AMRAP in … Continue reading

Monday, April 25

CrossFit Strength: A1) RDL + Deadlift 4x(5+5) A2) Push-ups* 4×8-10 *scale up/down, as needed Conditioning: 5 rounds, 2 min intervals: 10 KB Swings (10-8-6-4-2 reps*) Burpees *rd 1 =10; rd 2=8; rd 3=6; etc… Performance A1) Muscle Snatch (45/35) -Rest as Needed- A2) Scarecrow Snatches (45/35) -Rest as Needed- A3) … Continue reading