by Colin | Oct 3, 2018 | Blog / Workouts
A. Find your 1 rep max snatch. If you already did this on Sunday OR if you are new, spend your time working on 6×2@75-85%. B. Snatch grip deadlift – 3×5. Push the weight on these a bit (particularly those of you who are limited by technique for your...
by Colin | Oct 2, 2018 | Blog / Workouts
A. Ring muscle-up strength and skill work: 5 max effort sets of false grip ring pull-ups (sub hinge rows or ring rows) (pull yourself as high as possible on the rings) Transition work – work slow negatives from the top of the movement OR do the complete transition (up...
by Colin | Oct 1, 2018 | Blog / Workouts
A. Back squat clusters: 3.3.3.3@65% (3 sets). Cluster in this case means that you re-rack the bar for about 10 seconds, and then pick it back up again for next 3 reps (do this 4 times for your set). If you have done these in the barbell strength class recently, you...
by Colin | Sep 30, 2018 | Blog / Workouts
A. Press – 5×5 @ 70-75%. Increase weight or reps from last week. B. From crossfit.com on Sept 23 2018 (https://www.crossfit.com/workout/2018/09/23#/comments): 21-15-9 of: Pull-ups (scale to hinge rows or ring rows) Deadlifts (225/155 or 55%, whichever is...
by Colin | Sep 29, 2018 | Blog / Workouts
A. From June 12 2013, and also similar to the crossfit.com workout on Sept 8 2018 (https://www.crossfit.com/workout/2018/09/08#/comments): Snatch/clean/deadlift ladder. Here’s how it works. Set up a bar with 50% of your max snatch weight. Snatch. Add weight in...
