Bench Press: 3 x 1 (3 sec neg) Strict Weighted Pull-up: 3 x 1 ( 3 sec pause at top) Then…. Wednesday the 14th 14 min AMRAP 400m Run 14 HSPU 14 Power Cleans, 135/93 Read More
EMOM 7 Minutes 2 Snatch Pulls with shrug and hold (2 seconds) 1 Snatch Then….. Tuesday the 13th AMRAP 13 Minutes 200m Run 13 Chest to Bar Pullups 13 Hang Snatch (full depth squat) 115/73 Read More
Back Squat 3-3-3 Then: “Tumilson” 8 rounds for time of: Run 200 meters 11 Dumbbell Burpee Deadlifts, 55/35lb Dumbbells or 53/35lb KBs Post Loads and Times to Zen and Comments: Read More
Power Snatch 15 min to to Heavy Single Then 3 Rounds of: 400 meter run 21 Ring Pushups 15 Kettle Bell Swings 70/53 9 Power Snatch 135/93 Post loads and Times to Zen and Comments: Read More
Bench Press: 3 x 2 (3 sec neg) Strict weighted Pullups: 3 x 2 (3 sec pause over the bar) Then…. 60 Bar Facing Burpees 30 Toes to Bar 15 S2OH 155/113 400m Run 15 DB Push Press 50/35 30 Toes Through Rings 60 Double Unders Read More
15 Minutes to a heavy Power Clean Then…. 12 Min Ladder-*3 Bar Muscle Ups between each round* 3 power cleans 135/93 3 box jumps 24/20 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC………… Wingy Saturdays all June!Read More
Congratulations to Marco finishing at his first Individual CrossFit Games Regional debut 28 in a field of 40 of the fittest men in the Atlantic region. Front Squats 3 sets of 2 reps with a 3 sec pause on the 2nd rep Then: 2017 Regional Event 2...Read More