Month: April 2019

Wednesday, April 24, 2019

Warm-up: 3×5 Snatch Balance 3×5 Snatch Press+OHS 3×5 Slide Jump 3×5 Snatch DL   Strength/Skill: Snatch 5×5 @ 70%     MetCon: 5 rds. for time RX   15 KB Swing 53/35 15 Hang Clean 135/93 15 Lunge Fitness/Recovery   15 KB Swing 35/25 15 Hang Clean 75/53 15 Air Squat   Powerlifting: Active Recovery/Conditioning […]

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Tuesday, April 23, 2019

MetCon: RX CrossFit Total Time Cap is class time   find 1RM for; Back Squat Strict Press Deadlift Fitness/Recovery 25 min AMRAP   10/7 cal. Bike 20 Thruster 45/33 20 Sit-up 20 Slam Ball   Powerlifting: Dynamic Effort Upper Body   Reg. Bench 50% 9×3 EMOM  Chest Supported DB Row 3×8 Shrug 3×12 Side Bend […]

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Monday, April 22, 2019

Warm-up: 3×5 Strict Press 3×5 Upright Row 3×8 DB OH Extension 3×5 Hang Muscle Snatch     Strength/Skill: Jerk – 5×5 @ 70%       MetCon: 10 min. AMRAP RX   30 Cluster 95/63 then max rep SU Fitness/Recovery   30 Thruster 65/53 then max rep SU   Powerlifting: Max Effort Lower Body   […]

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Friday, April 19, 2019

Warm-up: 3×50 Arm-only Bike 3×3 Strict Pull-up 3×15” Ring Plank 3×10″ HS Hold 3×5 Banded Press   Strength/Skill: Push Press 5, 3, 2, 2, 1, 1, 1     MetCon: Open 12.5 9 min. AMRAP rep scheme 3,3,3 – 6,6,6 – 9, 9 RX   Thrusters 95/63 Pull-up Fitness/Recovery   Reverse Wall Ball 14/8 Push-up […]

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Wednesday, April 17, 2019

Warm-up: Wrist & Rack work Clean Lift-off 3×5 Slide Jump 3×4 DL Ramp-up   Strength/Skill: Cleans 5×5 @ 70%     MetCon: 3 rds. for time RX – 40’s/25’s Fit/Rec – scale # as needed   15 B-O DB Row 15 DB Lunge 15 Push Press 175 m. Farmers Carry   Powerlifting: Active Recovery/Conditioning   […]

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