Back Squats: Week 8 Deload 1 x 60% 2 x 65% 3 x 70% With each percentage for squats superset 10 depth jumps (total of 30). Emphasizing loading the body in a good landing position, knees and hips bent with arms extended. 30 – 20 – 10 Toes thru Rings KB swings 53/35 Push-ups Congratulations...Read More
10am: Olympic LIfting 11am: Endurance 12 min AMRAP 10 Thrusters, 75 10 Burpees over bar –—-5 min break—— 12 Min AMRAP 400m Row 50 Double Unders What are you doing to achieve those 2015 Goals?Read More
Crossfit Open WOD 15.2 8 am, 9 am, 10 am Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats (95 /...Read More
Front Squat: week 7 1 x 5 @ 70% 2 x 5 @ 80% 3 x 5 @ 90% 25 min to complete Then: 3 Rounds of: 10 Power Clean (135/93) 20 Box Jump (24/20) 30 Ring Push Ups Post Loads and Times to Comments and Zen:Read More
Snatch Grip RDL: 3 x 8 (heavier than last week) Hollow Body Rocks: 3 x 1 minute Then… 10-9-8-7-6-5-4-3-2-1 Push Press, 115/75 SDHP, 70/53 KB *20 DU after each round CFWC Snatches & Jerks came in 2nd overall in the region for 15.1A. Nice work! Keep getting stronger!Read More
