by Colin | Feb 7, 2018 | Blog / Workouts
A. 3-position snatch – Working from the top down, do one snatch from mid-thigh, one from kneecap height, and one from the floor. Do 5 work sets in the 75-85% range. B. For time: 10-20-30-20-10 of: Burpees Wall balls. Compare to Feb 16 2017, Sept 10...
by Colin | Feb 6, 2018 | Blog / Workouts
A. Find your 3 rep max front squat. B. For time: Row 3 km OR 10 minutes on the Airdyne for max calories. Have a pace in mind for this when you start. If you’ve done a 2000 m or 1000 m, your pace will be a bit slower than those distances, but not a LOT slower. Aim to...
by Colin | Feb 5, 2018 | Blog / Workouts
A. Push press – 5×2@86%. B. 12 minute AMRAP of: 3-6-9-12-15-etc…. of: Ring dips (scale to ring push-ups or push-ups) Russian KB swings (med heavy) + 30 double-unders at the end of each round. (i.e. 3-3-30, 6-6-30, 9-9-30, etc.) C. 3 max effort sets of...
by Colin | Feb 4, 2018 | Blog / Workouts
A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows. B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up. C. 8 minute AMRAP of: 8 weighted...
by Colin | Feb 3, 2018 | Blog / Workouts
A. From crossfit.com on June 10 2017: 5 rounds for reps: 1 minute of box jumps (24″/20″) 1 minute wall balls (20/14) 1 minute of rowing for calories Rest 1 minute. Compare to June 25 2017.
