by Colin | Nov 26, 2017 | Blog / Workouts
A. Find your 1 rep max bench press. B. 12 minute AMRAP of: 250 m row 8 power cleans (135/95 or 65%, whichever is less) 16 knees-to-elbows.
by Colin | Nov 25, 2017 | Blog / Workouts
A. From crossfit.com on Nov 9 2017: 5 rounds for time of: 15 dumbbell thrusters (50/35) 50 double-unders 1-3 rope climb (3 as written on the mainsite. Scale to 3 rope pulls or 9 ring rows.) B. November core challenge.
by Colin | Nov 24, 2017 | Blog / Workouts
A. Clean and jerk – 5×2 @ up to 80%. We haven’t done front rack jerks in a while, so take this opportunity to knock some of the rust off. B. Row 2 km for time. Warm up well and hit this hard. Compare to Sept 29 2016, Feb 19 2016, Nov 3 2015, Oct 14...
by Colin | Nov 23, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Nov 22, 2017 | Blog / Workouts
A. Pull-up strength: EMOM for 10 rounds – 2-6 strict pull-ups/chin-ups (alternate grips for each minute, i.e. Min 1 – pull-ups, Min 2 – chin-ups) OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. 3 max effort...
