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 […]
Saturday: 8a-10a: Open gym. 10a-11a: Starting Strength 11a-12:15p: FREE Bring-a-Friend community workout-tacky sweater! 12:30-1:30: Dirty Santa gift exchange ($15 max) + byob Sunday: Rest Day
Saturday and Sunday Read More »
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.
AMRAP 10 min: 15 Deadlifts (135/95) 15 pushups https://library.crossfit.com/free/pdf/07_03_Pushups.pdf
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps Station 3 – Alternating pistols x 16-20 reps total “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” Greg
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Russian Kettlebell Swings (70/53) 100 Burpee Box Jump Overs (24/20) 100 Wall Ball Shots (20-10/14-9)
Rotating between you and your partner for rest: On assault bike *use rower if needed. 5x 15 cal. (you rest while partner works) Rest 3 min. 4 x 15 cal. Rest 3 min. 3 x 15 cal. Rest 3 min. 2 x 15 cal. Rest 3 min. 1 x 15 cal. *These should be
Row: 1. 800m. @ easy pace 1 min. rest. 400m. @ mod pace. 3 min rest. 2. 600m. @ easy pace 1 min rest 300m. @ mod pace. 3 min rest. 3. 4x200m. @ fast pace w/100m. easy row after each set.
A. 10 min: work to a heavy single complex of the following; 3 deadlifts, 2 hang power clean, 1 push jerk *deadlifts must be touch and go, bar must not be dropped on hpc. *work on making an attempt every 1 min for the first couple rounds, then 90 sec., then 2 min your last
