CrossFit - Sat, May 20Warm UP"Bobby" (Time)27 Rounds for Time5 Snatches (95/65)7 Lateral Burpees over the Bar23 Double Unders"Greater love hath no man then this,that a man lay down his life for his friends"Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats...
CrossFit - Fri, May 19Warm-up2:00 Row-into-3 sets:10 PVC Pass Throughs10 Banded Air Squats Or Dynamic Squat Stretch-into-2 sets: (empty bar)3 Snatch Push Press3 Overhead Squats3 Snatch BalanceSnatch Balance (5 sets of 2 Snatch Balance (light/moderate) * Complete 1 set every minute for 5 minutes *)Metcon (Time)For...
CrossFit - Thu, May 18Warm-up2:00 Row-into-3 sets:5 Single Arm Ring Rows (each arm)10 Single Arm Dumbbell Shoulder Press (light/each arm)10 Hollow Rocks-into-2 sets: (empty bar)3 Shoulder Press3 Push Press3 Split JerksSplit Jerk (7 x 2)7 sets of 2 Split Jerks (light/moderate)* Complete 1 set every...
CrossFit - Wed, May 17Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Tue, May 16Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...
CrossFit - Mon, May 15Warm-up1 Round:10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk - feet turned out10 yd walk - feet turned in10 yd lunge walk - arms locked out overhead10 yd lunge walk - torso twist...
CrossFit - Fri, May 12Warm-up2:00 Machine-into-3 rounds (6-8 minutes)10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)10 Alternating V-Ups10 Jumping Air Squats5 Up Downs2. Strength PrepThis week, athletes will work up in weight to a heavy 1 Push Press...
CrossFit - Thu, May 11Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5...
CrossFit - Wed, May 10Warm-up10 min AMRAP1 min machine6 Alternating Dumbbell Snatch (lightweight - build across)5 Single Arm Press (each side)5-second handstand hold3 Box Get Overs (Practice Transition)2. Workout Prep3 sets:20 second Row (workout pace)2 Dumbbell Snatch (build in weight)2 Strict Handstand Push Ups2 Burpee...
CrossFit - Tue, May 9Warm-up3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5...