Category Archives: Uncategorized

Great workout today! Good work by all! Hope everybody who is out for the holidays is having a great time! Jerk practice Tabata double unders – 7 min Ring dip practice MetCon “Randy” 75 power snatches 55/75 For time Mobility -Quad/hip flexor stretch -Squat therapy 10 min

Strength Front squat 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×2@85% Emom for 6 min at 50% of 1RM – 5 reps Conditioning 5 squat cleans 135/95 40ft OH lunge 45/25 15 wallballs 20/14 5 rounds for time Mobility -Banded hamstring stretch 5 total minutes -squat therapy 5 minutes

Time to deadlift! Strength Deadlift 2×10@60% 1×10@65% 1×8@70% 1×6@75% 1×4@80% 15 min time limit -then- 20 rep burnout at 50% MetCon 25 plate to OH 45/25 25 air squats 25 abmat sit-ups 25 double unders 3 rounds Mobility 2 min each side of glute stretching 4 min in squat therapy This applies to yesterday!

It’s Wednesday! Time for a low key day! Strength Clean and Jerk 15 minutes to establish max 1 RM -or- 5×5 clean and jerk at 75% of max weight. Do this if you are tired or working on the movement. MetCon 10 min AMRAP 5 wallballs 10 kb swings 53/26 20 Russian twists An easyContinue reading “121113”

Time to back squat! Earn that squat today! Strength Back squat 1×8@70% 1×6@75% 1×4@80% 1×3@85% 2×2@90% MetCon 5 push press 65/95 10 pull-ups 20 burpees 4 rounds for time Lauren getting after it!

Tough day of work today! Lifts are looking good! Strength Split Jerk 5-5-5-3-3-2-2-2 -progressively increase weight MetCon Fran Thrusters Pull-ups 21-15-9 The man the legend… And Russell Berger (my L1 cert leader) cool dude!

Skill – Snatch complex – 20 min technique work. 1 snatch + 1 OH squat + 1 hang snatch + 1 OH squat = 1 rep – C2B pull-ups – 20 min to work technique Mobility – 4 min in banded hamstring stretch – 5 min in squat therapy!

I somehow missed thur’s wod. My apologies. Here is fri’s workout! Strength EMOM power cleans @ 135/95 5 reps for 12 minutes MetCon “12 days of crossfit” 1 push press 95/65 2 front squat 3 power cleans 4 deadlifts 5 burpees 6 sit-ups 7 kb swings 53/26 8 goblets squats 9 box jumps 24/20″ 10Continue reading “120613”

Strength Push jerk 1. 15 min to establish 1RM 2. 5 min to complete 4×3 at 75% of 1RM Conditioning 15 kb swings 53/35 15 goblet squats 54/35 4 rounds 20 pull-up buyout

Strength Deadlift 15 minutes to establish a 1RM. Followed by 10 total reps of 85% of that max. 20 total allowable minutes. Conditioning 10-9-8-7-6-5-4-3-2-1 -of- Push-ups Push press 115/85 For time Great work by everybody tonight!