CrossFit – Wed, Feb 1 Squat Clean and Jerk (On the 2:30 x 6 sets:) <p>Set 1 & 2: 1 Rep 80%</p><p>Set 3: 1 Rep 85%</p><p>Set 4: 1 Rep 80%</p><p>Set 5: 1 Rep 85%</p><p>Set 6: 1 Rep 90%</p><p> </p><p>Push or Split Jerk</p><p>Warm up with lighter weight working up to your 80% for your first working set.</p> …
CrossFit – Tue, Jan 31 Back Squat in place of OHS Overhead Squat (On the 2:30 x 6 sets:) <p>Set 1: 7 Reps 65%</p><p>Set 2: 5 Reps 70%</p><p>Set 3: 3 Reps 75%</p><p>Set 4: 7 Reps 65%</p><p>Set 5: 5 Reps 70%</p><p>Set 6: 3 Reps 75%</p><p> </p><p>Log your 2×3 @75%</p><p>If you Back Squat do not put it under …
CrossFit – Mon, Jan 30 Weightlifting <p>Alternate is Front Squ</p> Squat Snatch (Weight) <p>On the 2:00x 6 Sets:</p><p>Set 1: 1 Rep @ 70% -75%<br /><br />Set 2: 1 Rep @ 75-80%<br /><br />Set 3: 1 Rep @ 80-85%<br /><br />Set 4: 1 Rep @ 80%-85%<br /><br />Set 5: 1 Rep @ 85%-90%<br /><br />Set 6: …
CrossFit – Sat, Jan 28 Metcon (Time) <p>Partner WOD</p><p>1,000m Run</p><p>16 Rope Climbs</p><p>60 Synchronized Bar Facing Burpees</p><p>80 T2B</p><p>40 Deadlifts 275/185</p>
CrossFit – Fri, Jan 27
CrossFit – Thu, Jan 26 Mobility <p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p> Metcon (Time) <p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit – Thu, Jan 26 Mobility <p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p> Metcon (Time) <p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit – Wed, Jan 25 Front Squat (6 Sets of 6-4-2-6-4-2) <p>6 reps @70%</p><p>4 reps @75%</p><p>2 reps @75%</p><p>4 reps @75%</p><p>2 reps @80%</p>
CrossFit – Tue, Jan 24 Squat Snatch (6 sets of 2-2-1-1-1-1) <p>2 reps @70%</p><p>2 reps @75%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @85%</p><p> </p><p>In place of Squat Snatch do Back Squat. We are Front Squating tomorrow. Please add performance under back squat and not under Squat Snatch.</p> Snake Bite (Time) 21-15-9: Squat Snatch, 95/65 CTB …
CrossFit – Mon, Jan 23 Floor Press (6x 4-5 reps same weight for all reps) <p>On the 2:30 x 6</p><p>4-5 reps 65-70%</p> Metcon (AMRAP – Reps) <p>AMRAP X 7</p><p>1,500/1,200M Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into…..</p><p> </p><p>AMRAP X 5</p><p>1,000/800m Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into….</p><p> </p><p>AMRAP X 3</p><p>500/400M Row</p><p>Max DB Floor Press 50/35</p>
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