Tuesday March 1, 2016
STRENGTH
Deadlift @65-70%
2 T’N’G every :30
for 8min
METCON
20-16-12-8
DB Snatches [70/40#]
Pull-ups
100ft Bear [...]
Monday February 29th, 2016
STRENGTH
Back Squat 5x10
@60-65%
Every 2.30
METCON
21-15-9-6
KBS 70/53#
GHD Sit-ups x2 Abmat
Buy Out: 50 Burpees
*15min [...]
Wednesday February 24, 2016
METCON
3 RFT
2 Rope Climbs
8 Deadlifts @70% 1RM
10 Lateral Burpess
ACCESSORY
3 Sets
8x ea SL RDL w KB/DB
12 Inverted [...]
Tuesday February 23, 2015
STRENGTH
Clusters
Clean to Thruster
5x2
Increase Wt
Every 2min
METCON
4RFT
10 Front Squat [135/95#]
10 T2B
10 [...]
Monday February 22, 2016
STRENGTH
Power Snatch
5x3 @80%
Every 2min
METCON
AMRAP in 12min
30 Dubs
10 Power Snatch [95/65#]
30 Dubs
11 Power Snatch
30 Dubs
12 Power [...]
Friday February 19th, 2016
METCON
EMOM for 30min
Assault Bike: 15/10 cals
HP Snatch 95/65#: 10 reps
Burpees to plate: 15 reps
Total Possible: 400
**Score is total [...]
Wednesday February 17, 2016
SKILL
12min
4 Sets
8 KB Taters
15 Push ups
METCON
AMRAP in 12min
2 MU’s/x2 C2B+RD
100ft Front Rack KBWL 53/35#
20 GHD sit-ups/x2 [...]
Tuesday February 16, 2016
STRENGTH
Bench
6x3
Increase Wt. +6 Ring Rows
METCON
3RFT
30 Wall Balls
6 Deadlifts 315/205#
30 Cal [...]
Monday February 15th, 2016
STRENGTH
Back Squat
5x3 @80% 1RM
Every 2min
METCON
3 Rounds
12 Box Jump Overs [24/18”]
12 T2B/K2E/V-ups
Rest 3min
3 Rounds
12 Power Cleans [...]
Saturday February 13th, 2016
CrossFit:
In teams of 2, complete for time:
100 Thrusters (115/75, alt every 5 Reps)
150' Walking Lunge, together
100 S2OH (115/75, alt every 5 [...]
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