PPLAdmin

CrossFit – Fri, Mar 3 Strategies 23.3 <p>This is a grind. You should work through this at a maximal sustainable pace.<br />Wallwalks less than 1:00<br />DU less than 1:00<br />If you think you will get through the first portion of the workout but are not sure you will make it through the last portion maybe […]

CrossFit – Thu, Mar 2 Metcon <p>Stretch</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Cobra</p><p>Pigeon</p><p>hip</p><p>Frog</p><p>hamstrings</p> Metcon <p>15-20 minute Skill work</p>

CrossFit – Wed, Mar 1 Power Snatch (On the 3:00 x 5 sets) <p>10 – 8 – 6- 4 – 2</p><p>-Touch and go reps</p><p>-You choose your weight</p><p>-Start around 50-55%</p><p>-Enter your heaviest set</p> Metcon (Time) <p>For Time:</p><p>45/30 Cal Row</p><p>30 Box Jump Overs</p><p>15 Power Snatches 115/85</p><p> </p><p>Goal is Sub 10</p><p> </p><p>RX 95/65</p>

CrossFit – Tue, Feb 28 Shoulder Press (Minutes 0-7 Build to a heavy Strict Press) Push Press (Minutes 7-12 Build to Heavy set of 3 Push Presses) Push Jerk (Minutes 12-15 Build to heavy set of 5 Push Jerks) Metcon (Time) <p>For Time:</p><p>21 T2B, 25DU</p><p>21 C2B, 25DU</p><p>15 T2B, 25DU</p><p>15 BMU, 25DU</p><p>9 T2B, 25DU</p><p>9 RMU 25DU</p>

CrossFit – Mon, Feb 27 Clean (On the 2:30 x 6 sets:) <p>Set 1: 5 Power Cleans</p><p>Set 2: 4 Power Cleans + 1 Squat Clean</p><p>Set 3: 3 Power Cleans + 2 Squat Cleans</p><p>Set 4: 2 Power Cleans + 3 Squat Cleans</p><p>Set 5: 1 Power Clean + 4 Squat Cleans</p><p>Set 6: 5 Squat Cleans</p><p> </p><p>-Reps should be

CrossFit – Sat, Feb 25 Metcon (Time) <p>Partner</p><p>2 rounds</p><p>2,000m row or 800m run (together) or 1,000m row together)!</p><p>100 DB Snatches 50/35</p><p>60 box jump overs</p><p>150 Air Squats</p>

CrossFit – Fri, Feb 24 CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. CrossFit Games Open 23.2B (All Divisions/Ages) (Weight) Immediately following 23.2A, athletes will

CrossFit – Thu, Feb 23 Metcon <p>20-30 minute Easy Bike or Row</p><p>then 15 minute skill work</p>

CrossFit – Wed, Feb 22 Clean and Jerk (5 sets of 1 Complex) <p>On the 3:00x 5 sets:</p><p>3 Hang Power Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p>*add weight or across, you choose.</p><p>*Hold onto the bar for the entire complex*</p> Metcon (Time) <p>25-20-15-10 Burpees to a target</p><p>500/450m Row</p><p>50 DU</p> Grunt Work <p>50 GHD’s</p><p>150’ HS Walk</p><p>400m Ski Erg or

CrossFit – Tue, Feb 21 Josh (Time) For Time 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) 30 Pull-Ups 9 Overhead Squats (95/65 lb) 18 Pull-Ups In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. <p>You have a 15 minute window</p><p>In