Test Day 6 CrossFit A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm details: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75% L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+% L5: Male: (255+) 95 – 125 – 155 – 175 – […]
Friday June 16, 2023 Read More »
CrossFit Main- strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @45% 5x jump tall box jumps 2:30 5x CLEAN @ 55% 5x BJ 5: 5x Clean @ 65% 5x BJ 7:30: 5x Clean @ 75% 5x BJ 10: 3x Clean @ 85% 5x BJ 12:30: AMRAP
Monday May 22, 2023 Read More »
CrossFit Main strength E3MOM x 15 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps 3 5x CLEAN @ 45% 5x BJ 6: 5x Clean @ 55% 5x BJ 9: 5x Clean @ 65% 5x BJ 12: 3x Clean @ 75% 5x BJ 15: AMRAP
Tuesday May 9, 2023 Read More »
A. E2minx 12 minClean 3-3-2-2-1-1, building in weight B. 3x NOT for time: 10x double KB front squat 30 sec each side plank
Monday, March 18, 2019 Read More »
CrossFit: A. Clean skill work/ burgener warmup B. E1:30 x 15 min (10 rounds): 1 clean + 1 front squat Longevity: A. Medball clean skill work B. EMOM x 15: 1 medball clean + 1 medball front squat QuickFit: A. Row mechanics B. 1000m row time trial
A. clean and push jerk skill work. B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean (power or full) + 1 front squat + 1 push jerk C. AMRAP 5 min: burpee box jump over
A. Clean progressions/warmup B. 15.4 AMRAP 8 min: Rx: 3 handstand pushup, 3 clean (185/125) 6 hspu, 6 clean… continue adding 3 each round.. Scaled: 10 push press (95/65), 10 clean (115/75)
A. Clean warmup: burgener warmup + top-down setup + loading *scale weight to 40-50% of 1rm. B.For time: 135/95# squat cleans, 10 reps 50 GHD sit-ups *scale to abmat squat cleans, 8 reps 40 GHD sit-ups squat cleans, 6 reps 30 GHD sit-ups squat cleans, 4 reps 20 GHD sit-ups squat cleans, 2 reps 10
