Experienced

Saturday 180818 – Experienced

Strength A1. Dumbbell or Kettlebell Reverse Lunge 3×8-10/leg A2. Weighted Dip 5×2 or Weighted Push up 5×3 A3. Accumulate 2 minutes of Static Overhead Hold (Double Kettlebell or Double Dumbbell) Gymnastics Conditioning Every 2 minutes x 6 rounds: 36 Unbroken… Read more »

Thursday/Friday 180816-17 – All Levels

Thursday 8/16 Strength Split Jerks 5-4-3-2-1, increasing from the rack Conditioning For time of: 42-30-18 Russian Kettlebell Swings (32/24) 21-15-9 Pull ups Friday 8/17 Hero WOD “Randy” For time: 75 Power Snatches (75/55)

Tuesday 180814 – Experienced

Strength A1. 4×8 Strict Press, increasing A2. 4×8 Back Squat, increasing A3. 4×50 ft/arm Front Rack + Farmer’s Carry Kettlebell Carry (heavy) Note: We are working on higher volume pressing and back squats, but we dropped the reps this week… Read more »

Monday 180813 – Experienced

Barbell Complex Segmented Clean Deadlift +Paused Clean, below the knee for 2 counts+Front Squat (5×3+2+1) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Compare to Monday 8/6/18…. Read more »

Sunday 180812 – Experienced

Strength A1. Single Leg Barbell Deadlift 3×8-10/leg (controlled tempo: 3111, light to moderate weight, focus on form over loading) A2. Single Arm Dumbbell or Kettlebell Row 3×8-10/arm CrossFit Benchmark “Christine” Three rounds for time: 500 m Row 12 Deadlifts (Bodyweight)… Read more »

Saturday 180811 – Experienced

Strength/Technique A1. Segmented Snatch Deadlift + Snatch, from the hip + Snatch Balance 3x(1+2+2) A2. Static Ring Hold 3×20-30 seconds or 3×5-10 Strict Ring Dips CrossFit.com WOD 10 rounds for time of: 1 Power Snatch (185/125) 3 Overhead Squats (185/125)

Tuesday 180807 – Experienced

Strength A1. 4×8 Strict Press, increasing A2. 4×8 Back Squat, increasing Note: We are working on higher volume pressing and back squats, but we’ve dropped the reps from 10 to 8 this week. Please write down your weights, so you… Read more »

Monday 180806 – Experienced

Barbell Complex Segmented Clean Deadlift +Paused Clean, below the knee for 2 counts+Front Squat (5×2+2+2) Note: Pause 1 inch off the floor, below the knee, above the knee, and hip for 1 count in each position. Compare to Monday 7/30…. Read more »