Archives

Warm-up & Mobility: 15 Minutes Strength: Front Squat – 20 minutes to work to a heavy triple Conditioning: “Master of Puppets” 10 minute AMRAP of – 9 Front squats [...]

Warm-up & Mobility: 15 Minutes Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set Conditioning: “New Divide” 5 rounds [...]

Warm-up & Mobility: 15 Minutes Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set Conditioning: “Filthy at Forty” AMRAP [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion [...]

Warm-up & Mobility: 15 Minutes Skill: 1 arm Snatch (DB or KB), rowing efficiency Conditioning: From CFNE – “Kung Fu Grip” EMOM x20 Min Min 1: 15 HSPU Min 2: 15 Cal Row Min 3: 12 1-arm Snatch [...]

Warm-up & Mobility: 15 Minutes Strength: Clean – 5 min to work to 50% -then- 1 Full Clean EMOM 10 min – add 10# men / 5# women every interval. If you miss back off to the last [...]

Warm-up & Mobility: 15 Minutes Strength: Snatch Complex – 1 Power Position Snatch + 1 Hang Snatch (above knee) – 20 Min to work to a max for today Conditioning: “Ronnie James” [...]

Warm-up & Mobility: 15 Minutes Strength: Pause Squat – 2 sets of 2 reps @5% heavier than last week (65% approx). Then 1 set of 3 reps (no pause) at 77-80%, 1 set of 3 reps (no pause) [...]

Warm-up & Mobility: 15 Minutes Strength: Bench Press / Strict Press – 20 minutes to work to a heavy double Conditioning: “California Castaway” 12 min AMRAP of – Run 200m 20 KB [...]

Warm-up & Mobility: 15 Minutes Strength: Barbell Complex: 1 Power Clean + 1 Push Press + 1 Jerk – 20 min to hit a max Conditioning: “Ode to Emerald Coast CrossFit” 11 min [...]