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29/03/2018

A. Deadlift – 5×5 @ 65% with a tempo of 51X1 (5 seconds down, 1 second at the bottom, eXplode up, 1 second at the top). B. Every minute on the minute for 12 rounds: Minute 1: 4 front squats (135/95 lbs, or 50% of your max front squat, whichever is less) + 6...

28/03/2018

A. Snatch balance – 5×3 at a medium heavy weight (increase from March 15 if possible). B. 12 minute AMRAP of 5, 10, 15, 20, etc. reps each of: Wall balls DB hang power cleans. Don’t go crazy with the weights for the DBs, as you will end up doing quite a few...

27/03/2018

A. Back squat – 3@78, 81, 84, 81%, then 1×15@65%. B. For time: 50 double-unders 15 strict pull-ups (weighted if desired) 50 double-unders 20 pull-ups 50 double-unders 30 knees-to-elbows 50 double-unders 40 toes-to-bar. This will be a fair amount of volume...

26/03/2018

A. CrossFit Open workout 18.5: Complete as many reps as possible in 7 minutes of: •3 thrusters •3 chest-to-bar pull-ups •6 thrusters •6 chest-to-bar pull-ups •9 thrusters •9 chest-to-bar pull-ups •12 thrusters •12 chest-to-bar pull-ups •15 thrusters •15 chest-to-bar...