05.01.18 TUESDAY

05.01.18 TUESDAY

CrossFit STRENGTH/SKILL 1: Bench Press (1RM) 2: Metcon Prep: 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set. METCON AMRAP 10: 2/1 Rope Climbs 6/3 Ring Muscle-ups 200 Meter Run Rx+: (2/1 Legless Rope Climb)...
04.30.18 MONDAY

04.30.18 MONDAY

CrossFit STRENGTH/SKILL 1: Sumo Deadlift (Elevated) (1RM) 2: Squat Snatch: Warm-up performing sets of 2 work slight above desired metcon weight. BENCHMARK METCON “Bookie” For time: 60 Bar Facing Burpees 21 Squat Snatches (135, 95) Rx+:(155, 105) Question...
04.28.18 SATURDAY

04.28.18 SATURDAY

CrossFit BENCHMARK METCON “Mustang Sally” In teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) Question of the Day Have you ever had a near death...
04.27.18 FRIDAY

04.27.18 FRIDAY

CrossFit STRENGTH/SKILL 1: Hang Power Clean + Push Jerk + Split Jerk (5 x 1 + 1 + 1 @70%, every 90s.) 2: Take 5 Minutes and Prepare for Metcon METCON 5 Rounds of 30s work/30s Rest: 1a) Russian KBS (70, 53) 1b) Walking Lunges (BW) 1c) Hollow Rocks 1d) Barbell Rows...

04.26.18 THURSDAY

CrossFit & BootCamp STRENGTH/SKILL 1: Back Squat (Speed Back Squat w/ Pause: 5x5 @50-60%) 2: Metcon Prep: 3 sets at game speed of: 5 Thrusters 5 Pull-ups BENCHMARK METCON “Fran” 21-15-9 Thrusters, 95# / 65# Pull-ups Question of the Day What is the...