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CrossFit – Thu, Jul 25 Strength (10 Rounds for reps) For load:ADV RX Split Jerk RX Push Jerk:2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. – Use a recent one-rep-max to find your percentages.– Rest […]

CrossFit – Wed, Jul 24 Strength (10 Rounds for reps) For load:ADV RX Squat Clean: RX Power Clean:2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. – Use a recent one-rep-max to find your percentages.– Rest

CrossFit – Tue, Jul 23 General Warm-up 1 set::20 easy row:20 moderate row:20 hard row10 unweighted good mornings 1 set::20 easy row:20 moderate row:20 hard row10 inchworm + push-ups 1 set::20 easy row:20 moderate row:20 hard row10 walking lunges 240723 (Time) – RX –For time:100-calorie row100 box jump-overs (20/24 in)1,000-m run – INTERMEDIATE –For time:75-calorie

CrossFit – Mon, Jul 22 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles – RX –5 rounds of AMRAP 3:3 power cleans (95/135 lb)6 push-ups9 air squats– Rest 1:00 between rounds. – INTERMEDIATE –5 rounds

CrossFit – Sun, Jul 21 General Warm-up 2 sets:10 leg swings/leg10 alternating box step-ups:10 single-arm plank hold/side5 push-ups5 scap pull-ups10 ring rows or 1-5 strict pull-ups 240721 (Time) – RX –For time:5 rounds:12 alternating box step-ups (20/24 in)6 bar muscle-ups – Rest 2:00 5 rounds:12 alternating box step-ups (20/24 in)3 wall walks – INTERMEDIATE –For

CrossFit – Sat, Jul 20

CrossFit – Fri, Jul 19 Deadlift (- STRENGTH II – For load: Deadlift 3-3-3-3-3+) – Max reps on the last set. – Welcome to week two where we will deadlift for the next four weeks.– Your goal is to find a heavy set of 3 deadlifts. This may not be a 3-rep-max but find your

CrossFit – Thu, Jul 18 General Warm-up 1 set:30 jumping jacks5 single-arm dumbbell deadlifts/arm10 single-dumbbell goblet squats5 single-arm dumbbell shoulder presses/arm 1 set:10 up-downs5 single-arm dumbbell cleans/arm5 single-arm dumbbell push presses/arm 1 set:10 up-downs5 single-arm dumbbell clean and jerks/arm10 up-downs 240718 (Time) – RX –For time:21-15-9Pull-upsDB clean and jerk/right arm (35/50 lb)DB clean and jerk/left

CrossFit – Wed, Jul 17 General Warm-up Rowing warm-up Set 1: Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs. 15 pulls on the rower (easy pace) Set 2: At a pace of 18-20 strokes per minute with a strong drive through the

CrossFit – Tue, Jul 16 240716 (Time) – RX –For time:10-20-30-40-50AbMat sit-ups100-200-300-400-500Run (meters)– Perform a 100-m DB farmers carry (35/50 lb) after each set of sit-ups. – INTERMEDIATE –For time:10-20-30-40-50AbMat sit-ups100-200-300-400-500Run (meters)– Perform a 100-m DB farmers carry (20/35 lb) after each set of sit-ups. – BEGINNER –For time:5-10-15-20AbMat sit-ups100-200-300-400Run (meters)– Perform a 50-m DB