by Colin | Mar 7, 2018 | Blog / Workouts
A. Ring pull-up strength: 2 minutes of beat swing practice on the rings 5 max effort sets of ring pull-ups, adding a slow negative on the final rep of each set. Scale up to L-pull-ups if desired. 2 minutes of skin-the-cat practice B. Working with a partner: Max...
by Colin | Mar 6, 2018 | Blog / Workouts
A. Back squat – 5×5@78%, 1×10@65%. B. 12 minute AMRAP of: 6 DB thrusters (2×50/2×35) 6 strict pull-ups 30 double-unders.
by Colin | Mar 5, 2018 | Blog / Workouts
A. DB bench press – 5×8 (as heavy as possible for this rep scheme). Aim for more reps than Feb 24 if possible, even if only on some of the sets. B. 5 rounds for time of: 7 power cleans (135/95 or 65%, whichever is less) 14 overhead KB lunges (53/35, or heavier if...
by Colin | Mar 4, 2018 | Blog / Workouts
***Due to the road conditions, the morning classes are cancelled today. The plan is to be open for noon, but we’ll reassess in a bit.*** A. Clean practice – Work up to a moderately heavy single. B. CrossFit Open workout 18.2: In 12 minutes:...
by Colin | Mar 3, 2018 | Blog / Workouts
A. 10 minutes of windmill and bent press (video1, video2) practice. Work up to a heavy-ish weight in the bent press. B. 20 minute AMRAP of: 60 double-unders 3 laps heavy suitcase carry 60 single skips 3 laps front rack KB carry (single KB). Use the same KB if...
by Colin | Mar 2, 2018 | Blog / Workouts
A. Ring pull-up strength: 2 minutes of beat swing practice on the rings 5 max effort sets of ring pull-ups, adding a slow negative on the final rep of each set. Scale up to L-pull-ups if desired. 2 minutes of skin-the-cat practice B. The return of an oldie but...
