by Colin | Nov 7, 2018 | Blog / Workouts
A. 5 sets of the following complex at your working weight: snatch pull + snatch + hang snatch. Work between 75-85% if possible. B. 10 minute AMRAP of: 7 power snatches (75/50 lbs) 14 wall balls (20/14 lbs). Compare to June 12 2018 and Jan 17...
by Colin | Nov 6, 2018 | Blog / Workouts
A. Back squat – 1×5@75%, 4×2@85%. B. For 5 rounds: In 2 minutes: 10 DB overhead split squats per leg (weight will be in the hand on the same side of the leg that’s forward) In the remaining time, AMLAP (As Many Laps As Possible) bearhug sandbag...
by Colin | Nov 5, 2018 | Blog / Workouts
A. Overhead squat – 4×5, increasing weight (or reps) from last week. These should be challenging for this rep scheme. B. Just as a bit of a twist, as we usually do calories, these rows will be for distance: Row 5 minutes for max distance Rest 2 minutes Row...
by Colin | Nov 4, 2018 | Blog / Workouts
A. Pull-up technique and strength: EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the...
by Colin | Nov 3, 2018 | Blog / Workouts
A. From crossfit.com on October 8 2017: 5 rounds for time of: 20 wallballs (20/14 lbs) 20 sumo deadlift high pulls (75/55 lbs) 20 box jumps (24″/20″) 20 push presses (75/55 lbs) Row 20 calories Rest 1 minute. This is similar to Fight Gone Bad, for those...
by Colin | Nov 2, 2018 | Blog / Workouts
A. Clean and jerk – EMOM for 9 rounds (1 squat clean + 1 jerk). Work between 75-85%. Pick 3 weights in that range, and do 3 reps at each weight. B. For time: 25 front rack reverse lunges (135/95 or 40% of your max back squat, whichever is less.) 20 toes-to-bar...
