Monday, February 8, 2016

CrossFit Workout - Tuesday 2/9/16

6 rounds, for time, of

ring dip - 8 reps
power snatch - 12 reps  75/55


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Sunday, February 7, 2016

CrossFit Workout - Monday 2/8/16

Strength: Barbell shoulder press 3x5

Then,

10 rounds, not for time, of

10 KB Goblet Squat 42x1 (tempo training)
5 box jump




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Sneak Peek for the week:
Tuesday:  power snatch & ring dips, fast and furious
Wednesday:  Deficit Deadlifts, heavy
Thursday:  Recovery WOD, Rowing & ???
Friday:  Squat Therapy and accessory work

Saturday, February 6, 2016

CrossFit Workout - Saturday 2/6/16

Results




Thursday, February 4, 2016

CrossFit Workout - Friday 2/5/16

Friday Surprise, show up and see the board.  Hint, it's not a Friday Fun Day.  Not at all ;-)

Wednesday, February 3, 2016

CrossFit Workout - Thursday 2/4/16

Squat Clean & Jerk 5-5-5-5-5

After warming up with several light sets of front squats, increase weight each set of clean & jerks, reaching a weight close to 80% of your 1 rep max.  This is not a max weight search, it's solid practice at heavy but manageable weights.





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Tuesday, February 2, 2016

CrossFit Workout - Wednesday 2/3/16

Recovery WOD

Two times through...

3 minutes max reps of single unders
2 minutes max reps of mtn climbers
1 minute rest
3 minutes max reps of double under
2 minutes max reps of flutter kicks
1 minute rest

Record grand total reps for entire workout, one big number. 2-count on MCs and flutter kicks. 

Over/under  1,500 reps 




Monday, February 1, 2016

CrossFit Workout - Tuesday 2/2/16

Strength:  Shoulder Press 10-10-10-10

Conditioning:
10-->1 + 10 reps of

Toes to Bar, strict
Jackknife Situp, strict
Burpee

If you scale the toes to bar, perform a knee raise and a half, not just a simple knee raise.  No kipping into the next rep on toes to bar, pause briefly at the bottom of each rep. Pause briefly at the extended position of each rep of the jackknife sit-ups, keeping your shoulder blades off the floor.

Warmup: CF Cleveland AB Routine 15 reps x 4 rounds
Cool Down:  Coach's Choice




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