by Colin | Dec 2, 2015 | Blog / Workouts
A. Deadlift – 7×2 @ approx. 80%. Focus on acceleration and a strong lockout. B. For reps: 4 minute AMRAP of: 8 DB thrusters + 8 strict pull-ups Rest 90 seconds 4 minute AMRAP of: 8 DB power cleans + 16 wall balls (Aim to complete each wall ball set...
by Colin | Dec 1, 2015 | Blog / Workouts
A. Snatch – Increase to working weight, then do 5 sets of: 1 hang snatch + 1 snatch. If your technique is solid, you may be able to get into the 85-90% range for these. B. Overhead squat – 3×3. Increase weight from last week. You will likely be in the...
by Colin | Nov 30, 2015 | Blog / Workouts
Happy birthday to us! CrossFit Steinbach is three years old and going strong. Thanks for being part of the journey! A. Back squat – 4×6. Increase weight from last week. You should be at about 80% by now. B. 5 rounds, not for time: 1-3 wall walks Max effort...
by Colin | Nov 29, 2015 | Blog / Workouts
A. Push press – 5×3. Increase weight from last week, as we are doing fewer reps per set. B. Partial strict presses – We are focusing on the last half of the movement only, so drop the weight to about 80% of A, and do 3 max effort sets, working only...
by Colin | Nov 27, 2015 | Blog / Workouts
A. 5 sets of the following complex: 1 rack jerk + 1 hang clean + 1 jerk. Weight will likely be in the 80-85% range. B. With a partner: (Note: All numbers denote the total number of reps for the team.) 4 laps wheelbarrow 30 deadlifts, alternating every 5 reps, but the...
