by Colin | Nov 1, 2017 | Blog / Workouts
A. Snatch – 5×2@75-80%. Pause for 2 seconds at the kneecap on each rep. B. Tempo snatch deadlift – 3×1@90%+ (of snatch). The tempo is: 5 seconds at 1″ off the ground, 5 seconds at kneecap, 5 seconds at mid-thigh, stand, and then take 5...
by Colin | Oct 31, 2017 | Blog / Workouts
A. Back squat – 3×10@60%. Focus on a good position, and moving the weight quickly on the way up. B. 3 rounds, not for time: Max effort plate hold in tuck or hollow position Max effort strict pull-ups Max effort push-ups C. Hamstring stretch in straddle...
by Colin | Oct 30, 2017 | Blog / Workouts
A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). B. 15 minute AMRAP, alternating with a partner: 8 thrusters (95/65, or scale to...
by Colin | Oct 29, 2017 | Blog / Workouts
A. Overhead squat – 5×3. Increase weight from last week, or add an extra rep or two per set. B. 7 rounds for time: 7 clapping push-ups (scale to tough regular push-ups) 14 jump squats (scale up to holding an empty barbell across your shoulders) 14...
by Colin | Oct 28, 2017 | Blog / Workouts
A. From crossfit.com on Oct 14 2017: For time: 60 pistols (alternating legs, scale to lunges) 50 wallballs (20/14) 40 box jumps (24/20) 30 deadlifts (135/95, 185 is Rx on website) (scale to 50% of your front squat) 20 power cleans (same bar) 10 front squats (same...
