by Colin | Jul 31, 2017 | Blog / Workouts
A. Front squat – 3×6@76% (up 5-10 lbs from last week). B. 12 minute AMRAP of: 9 box jump burpees 9 pull-ups 9 ring dips.
by Colin | Jul 30, 2017 | Blog / Workouts
A. Snatch – Find your 1 rep max. If you’re new and still working on your technique, do 5 sets of 2 at a weight that allows you to practice good form. B. From crossfit.com on July 24 2017: 7 minute AMRAP of: 50 double-unders 10 overhead squats (135/95)....
by Colin | Jul 29, 2017 | Blog / Workouts
A. For reps and individual times: 5 minute KB snatch test (53/35 lbs) Rest 2 minutes Run 800 m Rest 4 minutes Run 800 m Rest 4 minutes Run 400 m Rest 2 minutes Run 400 m. B. 3 rounds of 15-25 GHD hip extensions and 10-25 GHD...
by Colin | Jul 28, 2017 | Blog / Workouts
A. Bench press – Find your 5 rep max. B. 3 rounds for time of: 20 deadlifts at 50-55% 20 hand-release push-ups (stay tight in the bottom – no snaking!) 20 false grip ring rows (you may need to scale these higher than your usual ring rows, or only do some...
by Colin | Jul 27, 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 | Jul 26, 2017 | Blog / Workouts
A. Split squats – 3×10 (increase weight 5-10 lbs from last week). B. 12 minute AMRAP of: 2 laps suitcase carry (70/44 or heavier would be Rx) 12 ring dips 12 knees-to-elbows.
