Posts By: Avery Wittkamp

Thursday 150226 – Competition

A. Snatch Technique  10 minute EMOM (no higher than 50% 1 RM Snatch): Snatch Grip Deadlift Hang Snatch (Below the Knee) Snatch Balance B. 12 minute EMOM: Snatch You may increase weight every three minutes. C. 12-9-7 reps for time of:… Read more »

2015 CrossFit Open Update

The 2015 CrossFit Open will commence with the 15.1 workout this Thursday, February 26th. 15.1: February 26 -March 2 15.2: March 5-9 15.3: March 12-16 15.4: March 19-23 15.5: March 26-30 Is it too late to sign up? It’s definitely… Read more »

Monday 150223 – Competition

“Tabata This v2” Tabata Thrusters (115/83) – 20 seconds on/10 seconds off x 8 rounds Rest 1 minute Tabata Double Unders – 20 seconds on/10 seconds off x 8 rounds Rest 1 minute Tabata Box Jumps (24/20) – 20 seconds… Read more »

Sunday 150222 – Competition

A. 10 minute EMOM: Clean+Front Squat+Jerk Note the change here – you may take an increase every 3 minutes – if you make all nine lifts, take a bonus lift.  These should be technically solid squat cleans. B. 2 minute AMRAP: Power… Read more »