by Colin | Apr 17, 2019 | Blog / Workouts
A. Pull-up strength, EMOMx15: Min 1-5: Max strict ring pull-ups in 25 seconds Min 6-10: Max controlled supinated body rows in 25 seconds Min 11-15: 10-30 second hang. Aim for more reps than last week if possible. B. With a partner, for a 14 minute AMRAP: 60 single DB...
by Colin | Apr 16, 2019 | Blog / Workouts
A. Deadlift – 4 x 8-10 reps @ 70%. Use an overhand grip as much as possible, to work on that grip strength. B. 3 rounds for time of: Row 500 m 25 push presses (95/65). Scale this appropriately so that it’s not a slow slog with the...
by Colin | Apr 15, 2019 | Blog / Workouts
A. Back squat clusters – 4.4.4.4 @ 65%, for 3 sets. This is the same weight as last week, but with an additional rep in each subset. B. 4×400 m run, resting 2 minutes between efforts. C. 4 max effort sets of plate hollow holds (press the plate up towards...
by Colin | Apr 14, 2019 | Blog / Workouts
A. Clean + 2 Jerks – Work up to 75-80% of your max split jerk, and do 5 sets at that weight. Adjust the weight as needed, depending on your proficiency with either lift. B. 9 minute AMRAP of: 9 overhead squats (95/65 or scale up to 115/80) 9 box jumps...
by Colin | Apr 13, 2019 | Blog / Workouts
A. From crossfit.com on Sept 13 2018 (https://www.crossfit.com/workout/2018/09/13#/comments), and previously at CFS on Nov 11 2018: 4 rounds for time of: 25 calorie row 25 burpees Their scaling recommendations are: Scaling Reduce the calories and burpee reps so that...
