by Colin | Jul 26, 2015 | Blog / Workouts
A. Take 15 minutes to find your max snatch (or heavy single). B. Take 15 minutes to find your max clean and jerk (or heavy single). C. 3 rounds, not for time: Max effort med ball planks 25 GHD hip extensions.
by Colin | Jul 24, 2015 | Blog / Workouts
A. Rope climb and handstand practice – 3 sets of 1-4 rope climbs, and 3 max effort handstand holds. B. “Nancy” – This is a classic CrossFit workout. Five rounds for time of: 400 m run 15 overhead squats (95/65 lbs or 50% of max OH...
by Colin | Jul 23, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jul 22, 2015 | Blog / Workouts
A. Snatch wave – Do 1 good rep at each weight: 70, 75, 80, 75, 80, 85%. Do not increase weight unless your technique is solid. B. Snatch deadlift – 3×2 @ >100% of your max snatch. Use a 51X1 tempo (5 seconds down, 1 sec pause at bottom, fast up, 1...
by Colin | Jul 21, 2015 | Blog / Workouts
A. 5 rounds of the following combination: 3 presses + 3 push presses + 3 push jerks. Use the same weight as last week. B. Pull-up strength – 3 max effort sets of pull-ups (pronated grip), then 3 ME sets of chin-ups (supinated grip). If you’re not doing...
