by Colin | Nov 3, 2018 | Blog / Workouts
A. From crossfit.com on October 8 2017: 5 rounds for time of: 20 wallballs (20/14 lbs) 20 sumo deadlift high pulls (75/55 lbs) 20 box jumps (24″/20″) 20 push presses (75/55 lbs) Row 20 calories Rest 1 minute. This is similar to Fight Gone Bad, for those...
by Colin | Nov 2, 2018 | Blog / Workouts
A. Clean and jerk – EMOM for 9 rounds (1 squat clean + 1 jerk). Work between 75-85%. Pick 3 weights in that range, and do 3 reps at each weight. B. For time: 25 front rack reverse lunges (135/95 or 40% of your max back squat, whichever is less.) 20 toes-to-bar...
by Colin | Nov 1, 2018 | 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 31, 2018 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 31X1 tempo (3 sec negative), working at 75%. B. With a partner, for 16 minutes: 5 rounds of: Sled pull forward 1 gym length + sled pull backward (no row) 1 gym length Rest while your partner works. Then 4 rounds of: 1 lap of: 1 KB overhead,...
by Colin | Oct 30, 2018 | Blog / Workouts
A. Find your 1 rep max weighted pull-up OR do 5×2 pull-up negatives. B. 3 max effort sets of kipping pull-ups (go for quality reps here) OR 3 max effort sets of ring rows. C. From crossfit.com on Oct 4 2017 (https://www.crossfit.com/workout/2017/10/04#/comments):...
