Beginner

Sunday/Monday 160925/26 – Beginner

Strength Front Squats 6×3, across (85% of your heaviest 5 reps from 7/18/16 + 35-40#) Compare to 9/18/16 and 9/19/16.. Conditioning 7 Minute AMRAP: 30 Double Unders 10 Front Squats (95/65)

Friday 160923 – All Levels/Beginner

CrossFit Benchmark “Fight Gone Bad” 3 rounds for max reps, 1 minute at each station: Row for Calories Wallballs (20/14) Russian Kettlebell Swings (32/24) Box Jumps with step down (24/20) Push Press (75/55) Rest

Tuesday 160920 – Beginner

Strength Strict Press 5×4, increasing alternating with Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(4+4+4) (45/35) Rest 2-3 minutes between sets. Compare to 9/13/16. Conditioning Every 2 Minutes, 8 Rounds of: 2 Power Cleans + 2 Push… Read more »

Sunday/Monday 160918/19 – Beginner

Strength Front Squats 6×3, across (85% of your heaviest 5 reps from 7/18/16 + 30-35#) Compare to 9/12/16. Conditioning 10 Minute AMRAP: 1 Wall Walk 5 Pull ups 10 Med Ball Cleans (20/14) Compare to 4/17/16 and 4/18/16.

Saturday 160917 – Beginner

Strength Deadlifts 5×5, increasing Compare to 8/27/16 and 8/28/16. Tabata Conditioning 4 rounds of 20 seconds work/10 seconds rest: (8 Minutes) Left Forearm Plank with a twist Reverse Plank Right Forearm Plank with a twist Crow Hold Then 4 rounds… Read more »

Tuesday 160913 – Beginner

Strength Strict Press 5×5, increasing Alternating with: Muscle Clean + Push Jerk + Clean Grip Overhead Squat 5x(3+3+3) (45/35) Rest 2-3 minutes between sets. Then, in 15 Minutes, work up to a 3 RM Push Jerk, with a 2-3 second… Read more »