by Colin | May 6, 2013 | Blog / Workouts
A. Back squat – 1X8@65%, 1×5@70%, 2×5@75%, 1×3@80%, rest 2 min. Base your percentages off of your most recent 1 RM. B. 4 rounds: 6 stationary weighted barbell lunges per side 6 back squats with the same barbell 12 hand release pushups Part B...
by Colin | May 5, 2013 | Blog / Workouts
A. High hang snatch – Work up to a heavy set of 2 . B. 12 min AMRAP of: 3 DB snatches per arm (heaviest possible) 6 strict pullups 12 situps Here’s another slo-mo olympic lifting video from the CrossFit Journal with Chad Vaughn, this time of the...
by Colin | May 3, 2013 | Blog / Workouts
A. Work up to a 5 rep max deadlift. B. 3 rounds of: Run 400 m 20 KB swings. Rest 5 min, then: 2 min ME double-unders.
by Colin | May 2, 2013 | 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 | May 1, 2013 | Blog / Workouts
A. Snatch balance – work up to heavy set of 2. B. Not for time, 3 rounds of: 8 Pendlay rows, 8 good mornings, 8 weighted lunges (per leg) (heavy). C. 3 x ME hollow hold, rest 1 min.
