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...
by Colin | Sep 28, 2018 | Blog / Workouts
A. Clean and jerk – Every 90 seconds for 8 rounds, 1 clean and jerk. Work up to 85% if possible. Don’t have a max? Aim for something reasonably heavy. B. For time: Row 500 m, then: 3 rounds of: 10 pistols per leg 15 shoulders-to-overhead (115/75 or scaled...
by Colin | Sep 27, 2018 | 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 | Sep 26, 2018 | Blog / Workouts
A. Pull-up strength: EMOM for 10 rounds: Minute 1: 2-8 ring pull-ups (sub hinge rows or foot assisted ring pull-ups). Aim for more reps in total than last week. Minute 2: 10-40 second chin-over-bar hold (scale to lightly assisted hold with feet on a box, or ground if...
