Strength progressions are back! (And so is running!) WORKOUT for Wednesday 4/6/2022 A. every minute on the minute for 10 minutes – 10 hang power clean, 15/25/35kg – 15 front squats, 15/25/35kg B. 4 rounds for time: 500m row 400m run Start with either element. Post time to whiteboard! WATCH:
SKILLS for Tuesday 4/5/2022 is SQUAT CONDITIONING for Tuesday 4/5/2022
WORKOUT for Monday 4/4/2022 Establish a 5RM within 5 sets, building in weight, of – back squat – strict press (or push press) – deadlift Post total to whiteboard! READ: The CrossFit Total by Mark Rippetoe – CrossFit Journal
Join us at 10am for YOGA with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info. CONDITIONING for Sunday 4/3/2022
WORKOUT for Saturday 4/2/2022 6 rounds for time: 10 overhead squats, 20/35/50kg 15 toes-to-bar 200m run Scale OHS to FS if overhead mobility or stability is an issue. Priority is on depth first and foremost. Post time to whiteboard! WATCH:
WORKOUT for Friday 4/1/2022 “KAREN” 150 wall ball for time (10:00 cap), 8/14/20lbs (Rx+ is 150 bell ball for time) then EMOM x 12 a. 6 (alternating) split snatches b. 12+ toes-to-bar Post time to whiteboard! WATCH:
SKILLS for Thursday 3/31/2022 is the CLEAN MOBILITY for Thursday 3/31/2022
WORKOUT for Wednesday 3/30/2022 5 sets of 3:00 work/1:00 rest of: 18/25 calorie bike (or 70 double unders) 10 burpee box jump overs, 12/20/24″ 2 squat cleans, as heavy as possible Complete the work as quickly as possible and use the remaining time to adjust the weight on the barbell and rest enough to go […]
SKILLS for Tuesday 3/29/2022 is the DEADLIFT CONDITIONING for Tuesday 3/29/2022
WORKOUT for Monday 3/28/2022 5k row for time, then 12-minute AMRAP of 12 DB snatches, 20/35/50lbs 24 OH walking lunges Alternating not required. Post scores to whiteboard! WATCH:
