Workout of the Day (Wednesday November 8, 2017)

Liners

10 min AMRAP:
18/15 Cal Row
Max push-ups

Technical:

5 x 4 Snatch PP

Metabolic:

800 m Run
21 Hang Squat Snatch 115/75
400 m Run
15 Hang Sq Sn
250 m Run
9 Ha Sq Sn

*choose a load that you can get each round in no more than 4 sets

Stabilization:

4 x Max Time Chest to Bar hold (once ability from holding on the chest, then continues in to chin Over Bar hold

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Workout of the Day (Tuesday, November 7, 2017)

Technical:
5×3 OHS

Metabolic:
5 Rounds:
6 OHS 155-185/115-135
12 T2B
30 Double Unders

Stabilization:
100 KB Seated Twists

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Workout of the Day (Monday, November 6, 2017)

Technical:
5x 2 P. Snatch +1 Hang (squat) Snatch

Metabolic:
Every 4mins. x4 Rounds:
400m Run
12 P. Snatch (115-135/75-95)

Stabilization:
5×3 Strict Press

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workout of the Day (Friday November 3, 2017)

  • Liners:

Tabata:

100 Wall Ball

Technical:

5 x 4 Thrusters

Metabolic:

12 min AMRAP:

3, 6, 9, 12, 15, …
Thrusters 65/45
Bar Facing Burpees

Stability:

100 Lunges with foot on disc, knee stays above ankle!

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Workout of the Day (Thursday November 2, 2017)

Technical:

5 x 3 Push Press

Metabolic:

4 Rounds of:

10 Pull-ups
10 Box Jumps
10 Push Press 115/75
10 Alt Back Rack Lunges

Stabilization:
3 x Max Time Heavy Narrow OH Hold

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Workout of the Day (Wednesday November 1, 2017)

Liners

Tabata, alternating rounds until accumulating 100/90 reps total:
Burpee Over Rower
Row (calories)

Technical:

5 x 4 TnG Deadlifts

Metabolic:

5 Rounds:

5 Deads 315-405/205-315
5 Pistols Right leg 53/35 kb
5 Pistols Left Leg 53/35 kb
250 m Run

Stabilization:

50 strict HSPU

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Workout of the Day (Tuesday, October 31, 2017)

Technical:
Heavy Double Front Squat

Metabolic:
5 Rounds:
50 Double Unders
15 T2B
10 KB Thrusters 24/16

Stabilization:
5x 15sec. Hot Potato

Please take note of this evening’s class schedule, we have cancelled 6:30 & 7:30 classes as well as childcare for Halloween festivities! Enjoy the Holiday! Love, Rocklin CrossFit

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Workout of the Day (Monday, October 30, 2017)

Technical:
5×4 Clusters

Metabolic:
30 Power Cleans 155/115
30 Front Squats
30 Shoulder to Oh
1000m Run Buy Out

Technical:
5x4x2 KB Kneeling Bottom Up Press

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Workout of the Day (Friday October 27, 2017)

Liners

All unbroken…
5 rounds UNBROKEN THROUGHOUT:

5 RKBS
5 Goblet Squats
5 AKBS
5 Goblet Squats

Technical:

5 x 2 + 1 Power Snatch + Snatch

Metabolic:

60/50 Cal Row
50 Burpee bj over (regional standard)
40 C2B
30 strict def HSPU (obvi scale accordingly)
20 Snatch anyhow from floor 185/135
100′ hs walk

Stability:

4 Rope Climbs (leafless if possible) or practice the footwork)

 

Work those rope climbs for this Saturday, no classes just heat times, so be sure and sign up in advance to assure a spot. Bring a friend, we will modify as necessary. Let’s make an event out of it!!! Let’s honor all the lost lives of our friends and family that defend our rights and protect us… #BlueLivesMatter

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Workout of the Day (Thursday October 26, 2017)

Technical:

3 , 2, 1, 1, 1 Snatch

Metabolic:
4 Rounds of:

Max reps for 1 minute.

Toes-to-Bar
Alt. step-ups on box (2 DBs) (40/25)
Meter Row
Rest

*Make sure to pick a box that is appropriate for your height. Box step up height should allow you to stay at about a 90° at the knee.

Stabilization:
4 x 12s “L” Sit

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