Workout of the Day

Olympic Lifting

Monday 1.) Scapular-Series 2×12 + KB Warm-Up x3 2.) Snatch-Pull x 1 + Power Snatch x 1 + Over-Head-Squat x3 3.) Snatch-Pull 3×3 4.) Weighted-Pull-Ups 4×4 + Weighted-Back-Extensions 3×10 + Weighted-Sit-Ups 3×25

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CrossFit

Strength: A1) Back Squat 1-1-1-1-1 A2) Pull-ups 1-1-1-1-1 A3) Side Plank 5 x:30-45 Conditioning: For time: 200m Run 100m Waiter’s Walk (50R/50L) 50m Walking Lunge 100m Run 50m Walking Lunge 100m Waiter’s Walk 200m Run Post loads and times to comments.   Don’t forget about the “Throwdown For Dana,” this Saturday at 10am! Workouts, BBQ […]

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CrossFit

Strength: 5 Sets of the complex: 5 Deadlift+4 Romanian Deadlift+3 Hang Power Cleans Conditioning: 3 sets, 3 minute AMRAP: 3 Power Snatch 135/115 6 Bar-over Burpees Rest 3 min between sets. Compare your scores for the three sets, and try to beat/match said score, each set. Post loads and rounds to comments.

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Olympic Lifting

Polska Power. Sunday -Barbell Work -Row 2k

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CrossFit

Strength: Spend 15 working on the complex: 1 Power Snatch+ 1 Hang Power Snatch+ 1 BTN Power Jerk (sn Grip) Conditioning: With a partner, complete 6 rounds for time: 250 meter row 20 Med Ball Slams 20 KB Swings (alternate with rounds with partner) Post loads and times to comments.  

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Olympic Lifting

Those three push-press should force y’all fire breathers to keep it moderate today! Friday 1.) Scapular-Series 2×12 + KB Warm-Up x3 2.) Power Clean x 1 + 1 Front-Squat + 3 Push-Press 3.) Clean-Grip RDL 3×8 4.) Weighted-Dips 4×8 + 200m Farmer-Carry AHAP + Weighted-Sit-Ups

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CrossFit

Skill: Spend 15 min to work on: Handstand/HSPU work -Kick-up to Handstand -Wall Walks -Negatives (w/ or w/o band) -Deficit HSPU -Kipping HSPU Conditioning: Complete as many reps as possible within allotted time: 10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups Post loads and reps to comments.  

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CrossFit

Strength: 5x(1+1+1) Snatch+OHS+Sn Balance Conditioning: 3 sets of  AMRAP of :45work/:15rest Walking Lunge (w/45# plate) Burpees Sit-ups ~Rest between sets~ Post loads and rounds to comments.   No hook grip….no problem! We get it…learning to get comfortable takes time: My rule of thumb (pun-intended) is about two weeks of getting “comfortable” with your new grip. However, […]

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Olympic Lifting

Move those feet! Wednesday 1.) Scapular-Series 2×12 + KB Warm-Up x3 2.) Snatch-Pull x2 + Full Snatch x1 3.) Snatch-Grip Deadlift 3×8 4.) Weighted-Pull-Ups 4×5 5.) Weighted-Sit-Ups

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CrossFit- Throwdown for Dana

Strength: 4 sets A1) Romanian Deadlift x8-10 A2) 1-Arm DB Bench Press x6-8 Conditioning: 2 rounds 500m row ~Rest 4:00 between rounds~ Post loads, efforts and times to comments.   Throwdown for Dana: Recent, unexpected events have rocked this amazing family, but has also served to strengthen their faith. What began as a trip to […]

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