Friday, 9/1/17

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🚀 This release, we’ve been busy improving the functionality for our appointments calendar, specifically aroun

Thursday, 8/31/17

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🚀 This release, we’ve been busy improving the functionality for our appo

Wednesday, 8/30/17

Weightlifting

(45min)
Time management recommendation
Min 0-18 Back Squat
Min 18-28 Shoulder Press
Min 28-45 Deadlift

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
1. Set up your goals for each movement. Normally we use 103% or 105%
2. Plan 7 working sets of single for each lift.

7th – 103% – 105%
6Th- 5# lighter than or 95-97% of current 1RM
5th – 6th-5#
4th – 5th-10#
3rd – 4th -10#
2nd – 3rd – 15#
1st – 2nd – 15#

 

Monday, 8/28/17

Gymnastics

Metcon (No Measure)
Handstand Push up progress
– Handstand Kick
– Handstand hold
– HSPU with abmats
– HSPU on parrelletes
– HSPU on Rings

(10min)

Metcon

Metcon (AMRAP – Reps)

EMOM 12
Minute 0,3,6,9 – 50 Double unders
Minute 1,4,7,10 – 6 HSPU
Minute 2,5,8,11 – 3 Hang squat cleans 185/135

Total 236 reps

Metcon (AMRAP – Reps)

AMRAP 9
3-6-9-12-15-18…
Push press 115/80
Burpee box jump 24/20

add 3 reps each round

 

Friday, 8/25/17

Weightlifting

Snatch (1 Rep Max (1RM))
(20min)

Metcon (AMRAP – Reps)

AMRAP 21
7 Power Cleans 95/65
7 STO 95/65
then 3-6-9-12-15-… reps of
Front squats 95/65
Add 3 more front squats each round

Round of 3 – 17
Round of 6 – 37
Round of 9 – 60
Round of 12 – 86
Round of 15 – 115
Round of 18 – 147
Round of 21 – 182