Beginner

Saturday 170325 – All Levels

Strength 3 Position Power Cleans (High Hang, Above the Knee, Floor) 4-6 x (1+1+1) Conditioning 8 minute AMRAP: 10 Power Cleans (135/95) 10 Pull ups (Beginner Scaling) 8 minute AMRAP: 10 Power Cleans (95/65) 5 Strict Pull ups (tough)

Friday 170324 – All Levels

Partner Conditioning Every 4 minutes: 250/200 m Row 10 American Kettlebell Swings (24/16) 10 Burpees 10 American Kettlebell Swings (24/16) 250/200 m Row Switch every 4 minute round with your partner for 10 rounds. Each person will complete 5 rounds… Read more »

Thursday 170323 – Beginner

Strength Strict Press 5×3, increasing Superset with: 5 Hang Muscle Cleans + 5 Push Jerks + 5 Clean Grip Overhead Squats Note: Please track weights used from week to week, as we have one more week of this complex. Conditioning… Read more »

Tuesday 170321 – Beginner

Strength Romanian Deadlifts 5×5, increasing Compare to 3/14/17. Conditioning 16 minute alternating EMOM: Minute 1: 20-30 second Arch Hold Minute 2: 10-20 Push ups Minute 3: 30-60 second Bar Hang (Pronated Grip) Minute 4: 60 second Bear Crawl

Saturday 170318 – All Levels

Strength “The Bear 2.0” 5 rounds for load of, this sequence 7 times “unbroken”: 1 Deadlift 1 Hang Squat Clean 1 Front Squat 1 Split Jerk Note: One round = 28 lifts completed in a row without letting going of… Read more »

Friday 170317 – All Levels

Strength Power Snatch 3×3, increasing Conditioning “CrossFit.com Workout” 4 rounds for time of: 20 Power Snatches (95/65) 50 Double Unders Time Cap: 12 minutes

Thursday 170316 – Beginner

Strength Strict Press 5×5, increasing Superset with: 5 Hang Muscle Cleans + 5 Push Jerks + 5 Clean Grip Overhead Squats We will are focusing on Strict Press and Push Jerk for the next 2 weeks. Track weights used from… Read more »

Tuesday 170314 – Beginner

Strength Romanian Deadlifts 4×8, increasing Compare to 3/7/17. Conditioning 3 Rounds of 3 minute AMRAP: 20 Hand to Hand Kettlebell Swings (24/16) 30 Double Unders Rest 3 Minutes The goal is that the score of your third round is the… Read more »