by Colin | Feb 28, 2017 | Blog / Workouts
A. 4 work sets of the following complex: 2 snatch push presses + 2 snatch balances + 2 overhead squats. We are adding a bit of complexity from last week’s combo, so you may or may not be able to increase the weight, depending on your proficiency with snatch...
by Colin | Feb 27, 2017 | Blog / Workouts
A. Back squat – 3×6@76%. B. 3×500 m row, alternating with a partner (each person rows 3 times). You should have some idea of what your fastest 500 m pace is (let’s call it your race pace), so try to pace in the following manner: Row #1 –...
by Colin | Feb 26, 2017 | Blog / Workouts
A. CrossFit Open workout 17.1 – I will not necessarily be programming all of the Open workouts for everyone, as some of them make better tests than workouts, but 17.1 is a fairly simple (not to be confused with easy!) workout. For time, with a 20 minute cap: For...
by Colin | Feb 25, 2017 | Blog / Workouts
A. Turkish get-up practice – Increase to a medium weight, then do 5 minutes of TGUs at that weight. Work steadily, alternating hands on each rep, but keep in mind this is not an AMRAP. B. 6 rounds for time of: Row 300 m (or bike for 20 calories) 10 reps of 1 1/2...
by Colin | Feb 24, 2017 | Blog / Workouts
A. Cleans – 5×3. Aim to start your sets at about 70%, and increase the weight as you go – if (and only if) your technique is good. B. Pull-up strength: Beat swing practice – A nice drill to help keep your feet together is to hold a rag between...
