Month: January 2018

Thursday – 2/1/18

1. Buy In 4 Rounds: Max Back Squats in 30 seconds Rest 1 minute Use 60-65% of your 1RM You should be able to move the bar pretty well for a good portion of each interval. When you want to put the bar down, focus on bracing and squeak out a few more reps. 2. …
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Wednesday 1-31-18

1. Buy In 3 Rounds: Max Squat Clean in 1 minute Rest 2:00 Between Rounds R1 @ 60% R2 @ 65% R3 @ 70% These can be singles or touch and go. Just find a way to keep the bar moving during the entire working period. 2. Metcon AMRAP 10 Minutes: 20/15 Calorie Row 15 …
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Tuesday – 1-30-18

1. Buy In Front Squat EMOM 5 minutes: 4 Front Squats 70-80% These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling and praying you stand up. …
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Monday – 1-29-18

1. Buy In AMRAP 2:00 x 3 Row For Calories Rest 2 Minutes between AMRAPs Be aggressive from the first interval and then try your best to match it each round after. Rounds 2 and 3 will show you what you are made of and how willing you are to fight to maintain a similar …
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Friday 1-26-17

1. Buy In Find a 1RM Push Jerk Take your time building to 1RM. Don’t make too big of jumps in weight. CrossFitters thrive from more reps and don’t burn out as fast, especially in a movement like Jerks. *15 min CAP 2. Metcon AMRAP 12 Minutes: 30 Double Unders 15 Wall Balls 20/14lbs 30 …
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