Strength progressions are back!
(And so is running!)
WORKOUT for Wednesday 4/6/2022
A.
every minute on the minute for 10 minutes
– 10 hang power clean, 15/25/35kg
– 15 front squats, 15/25/35kg
B.
4 rounds for time:
500m row
400m run
Start with either element. Post time to whiteboard!
WATCH:
SKILLS for Tuesday 4/5/2022 is SQUAT
CONDITIONING for Tuesday 4/5/2022
WORKOUT for Monday 4/4/2022
Establish a 5RM within 5 sets, building in weight, of
– back squat
– strict press (or push press)
– deadlift
Post total to whiteboard!
READ: The CrossFit Total by Mark Rippetoe – CrossFit Journal
Join us at 10am for YOGA with IVAN.MVMT on Zoom.
RSVP via PushPress for meeting room info.
CONDITIONING for Sunday 4/3/2022
WORKOUT for Saturday 4/2/2022
6 rounds for time:
10 overhead squats, 20/35/50kg
15 toes-to-bar
200m run
Scale OHS to FS if overhead mobility or stability is an issue. Priority is on depth first and foremost. Post time to whiteboard!
WATCH:
WORKOUT for Friday 4/1/2022
“KAREN”
150 wall ball for time (10:00 cap), 8/14/20lbs
(Rx+ is 150 bell ball for time)
then
EMOM x 12
a. 6 (alternating) split snatches
b. 12+ toes-to-bar
Post time to whiteboard!
WATCH:
SKILLS for Thursday 3/31/2022 is the CLEAN
MOBILITY for Thursday 3/31/2022
WORKOUT for Wednesday 3/30/2022
5 sets of 3:00 work/1:00 rest of:
18/25 calorie bike (or 70 double unders)
10 burpee box jump overs, 12/20/24″
2 squat cleans, as heavy as possible
Complete the work as quickly as possible and use the remaining time to adjust the weight on the barbell and rest enough to go hard again. Post heaviest successful load to whiteboard!
WATCH:
SKILLS for Tuesday 3/29/2022 is the DEADLIFT
CONDITIONING for Tuesday 3/29/2022
WORKOUT for Monday 3/28/2022
5k row for time, then
12-minute AMRAP of
12 DB snatches, 20/35/50lbs
24 OH walking lunges
Alternating not required. Post scores to whiteboard!
WATCH:
