Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – working %s off your last heaviest set of 3 (established on 1/21) – warm up then perform 3 reps @ 80%, [...]
Warm-up & Mobility: 15 Minutes CrossFit Games Open WOD 16.1 / CFJC/CFC Intramural Games 16.1 20-min. AMRAP of: 25-ft. Lunge 8 Bar-facing Burpees 25-ft. Lunge 8 Pull-ups For those that are [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Fundamentals of movements – going over movements and standards for WOD Part 2 – Conditioning: “My Happy Place” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Deadlift – working in sets of 2 working percentages off your last 3 rep heavy set. Perform sets at 90%, 95%, and [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 minutes to hit a heavy double Fitness: Front Squat – increase in weight to hit sets of 2 reps [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD Part 2 – Conditioning: “V-BOMB” Performance: 10 RFT* of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set Fitness: EMOM 12 – Even minutes: 3 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee) Fitness: EMOM 12 – Even [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on [...]
