Friday July 29, 2016

For Time 800m run/200m swim 20 Alt DB Snatches (10-25/35-55) 20 HR push-ups  400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 400m run/150m swim 20 Alt DB Snatches 20 HR push-ups 200m run/100m swim  Oly 6 pm 1) BN Jerk E2MOM 12 6x2/75,80,85,90,95,90 2) Sn Pull 5x2/work up to 110% for last 2... Continue Reading →

Thursday, July 28, 2016

15 min Handstand practice  Beginners:Handstand Holds, plank holds, plank shoulder taps, etc INT:Handstand Shoulder Tap Practice, Plate walk ups ADV:Handstand Shoulder Tap Practice, Freestanding Handstand Holds, 20s Freestanding Handstand Hold + Handstand Walk   . 4 RFT 400m run 5 Parallette Shoot Through 50m sled pull (90/135)  50m Broad Jumps  10 Push Press (75/115)

Wednesday, July 27, 2016

7 RFT 7 C2B  10 GHD 13 Box Jumps (20/24) 16 Mtn Climbers (R+L=1) Oly 7pm 1) Cln Dbls E2MOM 16 75,80,85,80,85,90,90 2) BS  4x4/95% of 6RM 1x50m walking lunge/ MT bar on back 3) 3supersets 10-Weighted GHD 10-Weighted Hip Ext

Monday, July 25, 2016

Back Squat (20min) 4 x 3 @90% of 2RM .  10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Curtis P (65/95) 30 Dubs /15 attempts/60 singles . 1 Curtis P= Power Clean Right Lunge Left Lunge Push Press 2016 CrossFit Games Champs Matt Fraser & Katrin Davidsdottir Oly 7pm 1) Sn dbls E2MOM... Continue Reading →

Friday, July 22, 2016

For time: 30-25-20-15-10 Ball Slams Flutter kicks 50m swim/200m run Only 6pm 1) BN Jerk E2MOM 12 6x2/75,75,80,85,90,90 2) Sn Pull 5x3/work up to 105% for last 2 sets 3) Press from split 4x5/ AHAP w control

Wednesday, July 20, 2016

5 RFT 20 AbMat Sit-ups 15 Deadlifts (135/185) 10 Pull-ups  200m Run Oly 7pm 1) Cln Dbls E2MOM 16 70,75,80,75,80,85,80,80 2) BS  4x5/90% of 6RM 1x50 walking lunge/ MT bar on back 3) 3supersets 8-BB Rollouts 8-RDL/light & controlled

Tuesday, July 19, 2016

CnJ dbls E2MOM12 (6 sets)  * start at 70% and work up to 80% of Push Jerk Max .  15 min am rap 10 Thrusters (65/95) 15 BoxJumps (20/24) 30 Dubs/15 attempts/60singles .  Finisher: 3 x 1:00 weighted plank 

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