Friday July 14, 2023
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit Main ‘DT’ 5 rounds for time: 12 deadlifts 9 hang power clean 6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PP Lvl5: 135/95 Lvl4: 115/80 Lvl3: 95/65 Lvl2: 75/55 Lvl1: 65/45
Friday July 14, 2023 Read More »
CrossFit: Main: 20 min AMRAP: 2 person teams; partners rotate through FULL rounds before switching 5 bar facing burpees 5 hang power clean (~50-60% or 1rm full clean) 5 calorie bike Lvl6: jump over bar, 155/105# Lvl5: jump over bar, 135/95# Lvl4: jump over bar, 115/75# Lvl3: step over bar, 95/65# Lvl2: step over bar,
Tuesday April 18, 2023 Read More »
CrossFit: Skill: Hang Clean 1. Burgener Warmup 2. Hang Power Clean + Front Squat 3. Hang Clean WOD: Hang Squat Clean 3-3-3-3-3-3-3 reps *Treat as an E2min Quickfit: 3 rounds: Run Meters 15 Goblet Squats
CrossFit: A. Hang power clean warmup/ skill work 1. burg. warmup 2. cycling reps- transitioning to mid thigh and tng B. AMRAP 8 min: 8 hang power cleans 8 burpees- lateral jump over bar Longevity: A. DB clean skill work B. AMRAP 7min: 5 tall box step ups 5 DB cleans- pass through full squat
CrossFit: A. Hang power clean skill/warmup B. Hang power clean 3-3-3-3-3-3-3 reps QuickFit: 5 rounds: In 60 seconds, complete XX burpees and then as many reps as possible of unbroken pushups Rest 60 seconds between sets
CrossFit: 3, 3 min rounds, with 2 min rest between each. Choose ANY weight for each movement to move most weight possible in each 3 min session. Reps x load = score 0-3 min: Deadlift 2 min rest 5-8 min: hang power clean 2 min rest 10-13 min: shoulder-overhead QuickFit: Teams of 4: AMRAP 12
AMRAP 10 min: Rx: 10 hang power clean (115/85) 20 wallball (20#10’/14#9′) 40 double under Scaled: 10 HPC (75/45) 20 WB (20#9’/10#9′) 80 SU
A. Build to a Clean and Jerk Heavy Single in 10 minutes B. 5 Minute Amrap “DT” 12 deadlifts 9 hang power clean 6 push jerk *use 55% of what you achieved in part A.
A. 10 min clock to build to a heavy complex of: 1 deadlift + 2 hang power clean + 3 push jerks (todays emphasis is the push jerk- making sure to have a strong rack position and vertical torso during dip drive phase) B. E 30sec x 5 min (10 total): 1 complex @70-75% of
A. 10 min to build to a heavy single complex: 1 Deadlift + 1 hang power clean + 1 push jerk (heavier than last week) B. Every :20 for 5 min (15 sets) 1 Deadlift + 1 hang power clean + 1 push jerk @ 70% of 1rm.