Tag Archive for: psnbob

Thursday 3/25

Who wants to bet we get THRUSTERS and PULLUPS or TOES-TO-BAR for 21.3? Instead of the usual 5pm release they’ll be announcing the workout live (video below) at 12pm PST.

IN-GYM WORKOUT for Thursday 3/25/2021

Tabata planks, Tabata squats, 50 box jumps (do something different from Tuesday!)

EMOMx15:
power snatch + overhead squat
-OR-
snatch + snatch balance

15-12-9-6-3 reps for time:
power snatch, 20/45/64kg
burpee over bar

Post heaviest complex (and what version you did) and time to whiteboard.

READ: Dying Planet or Not, Americans Won’t Stop Eating Beef – Eater
WATCH:

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Some Proper CrossFit

Andrew S at the In-House Meet

Okay- enough with the samplers! Back to your regularly-scheduled CrossFit sprint workouts.

ARTICLES

+ How to Become a Snatch Master – CrossFit Invictus

CrossFit WOD for Tuesday 12/19

establish a heavy snatch in 15 minutes, then

21-15-9 reps for time:
power snatch, 43/29kg
burpee over bar

Performance = squat snatch

Post time to whiteboard!

CompEx WOD

many things!

Gymnastics Strength WOD

27 squat series
Ido Portal Squat Therapy
GS squat series

dumbbell death march

tabata hanging
– overhand grip
– underhand grip
– L-hang

1min each for 5 rounds
– hollow rock
– arch rock / bridge rock
– paleo chair / OHS chair

stretching sheet

HIIT WOD

Short Interval

:50 on, :10 off for 15:00
– seated db bicep curl to Arnold press
– lateral lunge
– hand step-up (plank … handstand)

:40 on, :20 off for 12:00
a1. hi/lo plank
a2. mountain climber
a3. T-pushup
a4. hi/lo plank
a5. mountain climber
a6. T-pushup
b. Hip Circle crescent walk

:20 on, :10 off for 10:00
power skip off box
side-to-side slam ball

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