by Colin | Oct 27, 2017 | 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. 5 minute AMRAP of: 4 deadlifts at 60% 12 wall balls (20/14) Rest 2 minutes 5 minute AMRAP of:...
by Colin | Oct 26, 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 | Oct 25, 2017 | Blog / Workouts
A. Cleans – 5×3@78-80% (increase the weight from last week. Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position. B. 20 DB (wo)manmakers for time. Compare to Dec 8 2015, April 27 2015, Sept 9 2014, Mar 11...
by Colin | Oct 24, 2017 | Blog / Workouts
A. Overhead squat – 5×3 at a moderately heavy weight. Go up 5-10 lbs from last week (we started at 75% last week). B. From crossfit.com on October 16 2017: 20 minute AMRAP of: 15 burpees 30 calorie row (or bike).
by Colin | Oct 23, 2017 | Blog / Workouts
A. Back squat – Find your 2 rep max. B. “Rhiannon” – 10 minutes of double-unders for max total reps. If DUs aren’t your strength, you can practice them for 10 minutes, and still keep track of successful reps. Make sure you try to keep...
