March 2018

Friday 3/30

CrossFit: A. strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5-increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + ching over bar hold + push away x 5 5. linking reps x 3-5 B. AMRAP 10 min: 2 shuttle runs-

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Thursday 3/29

CrossFit: A. Hang power clean + jerk skill work 1. Burg warmup 2. cycling reps- transition from overhead back to rack hang and from overhead to hang B. AMRAP 7 min: ascending ladder 1 Hang Power Clean and Jerk, 1 box jump 2 HPCJ, 2 box jumps 3 HPCJ, 3 box jumps… QuickFit: AMRAP 7

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Wednesday 3/28

CrossFit: A. skill work for todays movements B. 6, 3 min rounds: 18 min total: 30 seconds handstand hold 30 seconds squat hold 30 seconds L-sit hold Longevity: Three sets of: Back Squat x 6-8 reps 60 sec rest Medicine Ball Hamstring Curls x 15 Rest 60 seconds Hollow body roll to superman x 5

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Friday 3/23

CrossFit: Teams of 2: rotate each movement AMRAP 15 min: P1: Run 200m P2: 10 box jump overs P1: 20 russian KB swings Longevity: EMOM x 4 rounds: max reps Min 1: pushpress Min 2: row Min 3: jump rope/ plate hops QuickFit: Teams of 2: rotate each movement AMRAP 15 min: P1: Run 200m

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Thursday 3/22

CrossFit: A. Strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 B. Alt EMOM x 10 min *max

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Wednesday 3/21

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

Wednesday 3/21 Read More »

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