by Colin | Nov 28, 2017 | Blog / Workouts
A. Back squat – 3×6-8 reps @ 78%. If last week’s squats felt super heavy, do 6 reps. If not, do 8 reps. B.4 rounds for time of: 50 double-unders (scale reps if necessary) 15 horizontal ring rows 30 wall walls.
by Colin | Nov 27, 2017 | Blog / Workouts
A. Snatch – 5×3 @ 70-85%. You may increase the weight over your sets if your technique is solid. B. 15 minutes of steady work (not for reps): 10 KB suitcase deadlifts (53/35) 8 single KB front squats (These are not goblet squats. Hold the KB in the front...
by Colin | Nov 26, 2017 | Blog / Workouts
A. Find your 1 rep max bench press. B. 12 minute AMRAP of: 250 m row 8 power cleans (135/95 or 65%, whichever is less) 16 knees-to-elbows.
by Colin | Nov 25, 2017 | Blog / Workouts
A. From crossfit.com on Nov 9 2017: 5 rounds for time of: 15 dumbbell thrusters (50/35) 50 double-unders 1-3 rope climb (3 as written on the mainsite. Scale to 3 rope pulls or 9 ring rows.) B. November core challenge.
by Colin | Nov 24, 2017 | Blog / Workouts
A. Clean and jerk – 5×2 @ up to 80%. We haven’t done front rack jerks in a while, so take this opportunity to knock some of the rust off. B. Row 2 km for time. Warm up well and hit this hard. Compare to Sept 29 2016, Feb 19 2016, Nov 3 2015, Oct 14...
by Colin | Nov 23, 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.
