by Paul Dyck | Nov 25, 2018 | Group S&C Workout
Monday 11-26-18 CrossFit: A. E3M-7 Three hang power snatch (below the knee) Take some time to build to a challenging three hang power cleans. Newer athletes should be doing three HPC every 90 seconds rather than every three minutes to build the movement pattern at a...
by Ali Jacoby | Nov 24, 2018 | Group S&C Workout
Sunday 11-25-18 Workout Of the Day A. 10 min EMOM* @65/95# 6 box jumps + 6 hang clean and jerks rest 4 minutes B. 10 min EMOM* 6 cal row + 6 pullups rest 4 minutes C. 10 min EMOM* @65/95# 6 bar facing burpees + 6 thrusters *both movements are performed in the same...
by Ali Jacoby | Nov 23, 2018 | Group S&C Workout
Saturday 11-24-18 Workout Of the Day A. 5 rounds for time (20 min time cap) 10 DB cleans @ 40/60# 10 DB step ups @40/60#, 20/24″ 50 Double Unders *rest 1 min after each round B. 5 rounds for max reps 0:30 row 0:30 burpees 1:00...
by Paul Dyck | Nov 22, 2018 | Group S&C Workout
Friday 11-23-18 A. 10 Min Skill Work Handstand walk / Wall walk + Balance Or 10 Min EMOM Odd: 10 Alternating KB Seesaw press Even: 6-8 Ring Rows @ 31X1 B. “Black Friday” 16 Min Time Cap 50 Double Body Weight Back Squats (Take 50% off the weight) 100 Pull...
by Paul Dyck | Nov 21, 2018 | Group S&C Workout
Thursday 11-22-18 “Partner Persuasion” 40 Min Partner AMRAP 30 Kcal Row 30 DB Squat Clean Thrusters 35/50# +/- 30 Box-Over Burpees 20/24” 30 Ring Rows 30 KBS 60/80#
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