by Colin | Oct 5, 2017 | 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 4, 2017 | Blog / Workouts
A. 5 sets of: 2 push presses + 2 push jerks + 2 split jerks. Aim for about the same weight (~80% of your push press) as last week or slightly higher. B. 12 minute AMRAP of: 12 chest-to-bar pull-ups 8 front squats (135/95), cleaned from the floor (scale to about 50% of...
by Colin | Oct 3, 2017 | Blog / Workouts
A. Back squat – 6×3@78%, every 2 minutes. B. Just to test your proficiency following last month’s burpee challenge… a burpee ladder. We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the...
by Colin | Oct 2, 2017 | Blog / Workouts
A. Pull-up technique and strength: EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. Add a rep or two from Sept 19th numbers if possible. 2 max effort sets of 1/2 pull-ups....
by Colin | Oct 1, 2017 | Blog / Workouts
A. Snatch – 5 heavy singles, increasing to a max if your technique is solid. B. For total reps, with 2 minutes of work on each movement and 30 seconds rest (2 rounds): Russian KB swings (53/35 for all movements) KB push press KB snatch Goblet squats. C. 4 sets...
by Colin | Sep 30, 2017 | Blog / Workouts
A. From crossfit.com on Sept 17 2017: 5 rounds for time of: 60-second L-sit hold 30-cal. row Each round, accumulate a total of 60 seconds holding the L-sit. These may be done on low or high parallettes, and scaled to a tucked leg position. Toes may be kept lightly on...
