Author: crossfitLT

Thursday – 10-12-17

1. Buy In Snatch Pyramid 10 Squat Snatch 115/85lbs 8 Squat Snatch 135/95lbs 6 Squat Snatch 155/105lbs 4 Squat Snatch 175/115lbs 2 Squat Snatch 185/125lbs 11 Minute Cap *Further Scaling: Less weight on the Snatches each round. 2. Metcon Mock Tri 2/1.5k Row 4/3k Bike 1mi Run This is the opposite of a sprint. Once …
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Wednesday – 10-11-2017

1. Buy In Find a 1RM Strict Press Avoid taking too big of a jump and fail weights you should hit by building gradually over several reps. 2. Metcon AMRAP 15 Minutes 25′ Back Rack Walking Lunge Steps 95/65lbs 10 Pull Ups Row 250/200m *Further Scaling: Run 200m instead of Row. 3. Accessory For Time: …
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Tuesday – 10-10-17

1. Buy In 3 Attempts at Max Rep Overhead Squat at 75% Bodyweight Rest 3:00 between efforts Scores are best set AND total reps across 3 sets. *Further Scaling: Smaller percentage on OHS. 2. Metcon “Elizabeth” 21-15-9 Squat Cleans 135/95lbs Ring Dips 8 Minute Cap. *Further Scaling: Less weight on Squat Cleans. Touch and Go …
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Monday – 10-9-17

1. Buy In Find a 1RM Back Squat Work up to a 1RM using many reps. Don’t make your jumps too big and miss out on your true max. 2. Metcon 5 Rounds 7 Front Squats 165/115lbs 1 Gasser (Sprint 100m out and back) 7 Shoulder to Overhead 165/115lbs Rest :90 Score is fastest and …
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Friday – 10-6-17

1. Strength Strict Press 2×10 Then 5 Rep every 3:00 for 12 Minutes AHAP The sets of 10 should be Perfect. No over extension, rib cage tucked, butt squeezed. The hope is that by warming up the shoulders well and keeping you in good positions, it builds proper pressing strength when going heavier afterwards. 2. Metcon …
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