by Colin | Mar 13, 2019 | Blog / Workouts
A. Snatch complex – Every 2 minutes, do 2 hang snatches + 1 snatch, working at a moderately heavy weight. B. From crossfit.com on August 30 2018 (https://www.crossfit.com/workout/2018/08/30#/comments), for time: 21 squat snatches (75/55, or scale as needed) 42...
by Colin | Mar 12, 2019 | Blog / Workouts
A. Front squat – 5×4 @ 75% (no tempo). B. 10 minute AMRAP of: 8 devil’s presses (video) 40 double-unders (scale the reps if needed).
by Colin | Mar 11, 2019 | Blog / Workouts
A. Find your 1 rep max push jerk. B. For total work time: 5×250 m row, resting 2 minutes between each effort. These should be hard and fast. Warm up well, and practice your starts (1/4 pull, 1/2 pull, full pull). Alternate with a partner if there aren’t...
by Colin | Mar 10, 2019 | Blog / Workouts
A. Ring muscle-up / pulling strength and skill work: If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). You may also try Russian dips (https://www.youtube.com/watch?v=rCOuSNCVack) on some boxes. These can be...
by Colin | Mar 9, 2019 | Blog / Workouts
A. Every 2 minutes for 10 rounds: 5 power cleans (155/115, or scale to 65-70% of your power clean, whichever is less) 8 bar hop burpees. B. 3 rounds, alternating: 10-25 GHD sit-ups 15-30 GHD hip extensions.
by Colin | Mar 8, 2019 | Blog / Workouts
A. Snatch grip deadlift – 5×3 at a 5111 tempo (5 second negative on each rep). This is a strength movement in its own right, so don’t be restricted by your snatch numbers here. Most of you will be able to work well above your 1 rep max snatch. As a ballpark estimate,...
