by Colin | Feb 12, 2017 | Blog / Workouts
A. Sots press – 3×3. Use a dowel or training bar if needed. B. 4 sets at working weight of the following complex: 3 snatch push presses + 3 overhead squats. C. For individual reps: 5 minute AMRAP of: 12 box jumps 12 KB snatches (6 per arm) Then: 5 minutes...
by Colin | Feb 11, 2017 | Blog / Workouts
A. Skin-the-cat practice. Aim for 3 sets of 3-5 continuous, controlled reps. Finish with 3 reps of a 5-20 second German hang. Some good progressions can be found here, from the folks at Gold Medal Bodies (link). B. With a partner: 10 rounds of 5 double KB/DB deadlifts...
by Colin | Feb 10, 2017 | Blog / Workouts
A. Bench press – Find your 5 rep max. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the...
by Colin | Feb 9, 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 | Feb 8, 2017 | Blog / Workouts
A. Deadlift – 4×5 @ 76%. B. With a partner, alternating laps: Sled pull 16 laps (total) – sled weights – men 1/2 bodyweight, women 1/3 bodyweight. C. 4 max effort sets of tuck, straddle, or hollow rocks.
by Colin | Feb 7, 2017 | Blog / Workouts
A. Find your 1 rep max front squat. B. “Elizabeth” – This is a named CrossFit workout, and we’ve done it a few times before. For time, 21-15-9 of: Cleans (full squat cleans ideally) (135/95 or 70% of your 1 rep max clean) Ring dips (scale to bar dips, ring push-ups or...
