Workout of the Day (Wednesday November 22, 2017)

Tabata:
500/450 m Row
50 Heavy Ball Slams

 

Technical:

 

Work up to a triple heavier than workout load of:

Power Clean to Push Jerk (big focus on speed of transition from catching to going in to the Jerk)

 

Workout:

Start a new round every 10 min for 3, time cap at 8 min:

40 Box Jump Overs
20 Power Clean & Jerk 135/95
10 Ring Muscle Ups

 

BLACK FRIDAY SALE!!! Pro shop items will be 20% off for two weeks!! So, get some early Xmas shopping done for the favorite crossfitters in your life, including yourself!!!

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Workout of the Day (Tuesday, November 21, 2017)

Technical:
5×4 Snatch Grip DL

Metabolic:
3 Rounds:
15 SDHP 95/65
12 Bar Facing Burpees
-3min. Rest-
3 Rounds:
15 DB Snatch 55-70/35-50
12 DB Goblet Squat (same DB)

Stabilization:
4x 20 Seated Twists w/ DB

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Workout of the Day (Workout of the Day November 20, 2017)

Technical:

5 x 3 Back Squats

Metabolic:

Complete 3 Rounds:
20 Pistol Squats
1 Rope Climb
20/17 Cal Row

Stabilization:

5 x 5 each arm Bottom Up KB Press

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Workout of the Day (Friday November 17, 2017)

Technical:

9 min to build to max double hang power clean

Workout:
2 Rounds Each with a 3 min Rest After:

30/25 Cal Row
30 Burpees Over Rower
30 Hang Power Cleans 135/95
*Target Time sub 7 min
**Time Cap 9 min
***Choose a load to get 30 complete in no more than 4 Sets

Stabilization:

For time:

2 Legless Rope Climb + 4 Regular Rope Climb

 

Bring leg protection and if you don’t have rope climbs, work on the skill. We have them in class workout on Monday.

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Mobility topic this Saturday:

Dr Joe says:

This weekend… over head squatting: find out your specific limiting factor. Is it your shoulders? Maybe. Mid back (most likely). Hips? Maybe. Ankle? Yeah probably that too. But let’s find out fa shooo

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Workout of the Day (Thursday November 16, 2017)

Technical:

3, 2, 1, 1, 1 Deadlifts

Metabolic:

2, 3, 4, 5 min work, with 1 min of rest between.

*Start over each time.

10 Toes-to-Bar
20 Deadlifts (185/135)
30 Double Under
40 Sit-Ups
50 Ball Slams

Stabilization:

5 x 3 Strict Press

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Workout of the Day (Wednesday November 15, 2017)

Technical:

 

5 x 3 Power Clean to Push Jerk (focus is on transition from receiving Clean to going overhead)

 

Metabolic:

 

“Kar-Grace-en”

 

75 Wall Balls

2 min Rest

“Grace”

30 C&J 135/95

2 min Rest

75 Wall Balls

 

Stability:

5 x 7 Strict Pull-ups

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Workout of the Day (Tuesday, November 14, 2017)

Technical:
5×5 Push Press

Metabolic:
4 Rounds:
25 KB Swings 24/16
15 Shoulder to OH (135-155:95-115)

Stabilization:
Handstand Walk Practice

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Workout of the Day (November 13, 2017)

Technical:

5 x 4 OHS

WOD:
15 min AMRAP from 2016 “CrossFit liftoff”:
25 Pull-ups
50 Cal Row
100 OHS 45/35
50 Box Jumps
25 PullUps

Stabilization:

5 x 4 Tempo Toes to Rings 3-2-3-0

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Workout of the Day (Friday November 10, 2017)

Liners

Tabata:
100 Ball Slams

Technical:
5 x 3 Thrusters

Metabolic:

0:00-10:00
2 km Row

10:00-20:00

60 C2B Pull-ups

20:00-30:00
30 Thrusters 135-185/95-135

Stability:

100 AbMat Sit-ups

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