A. Barbell warm up Burgener warm up, Clean grip (pvc/empty bar) High hang power clean, 5 reps Push press, 5 reps B. Front Squat 5x 5 reps * Compare with 2015-01-12 C. MetCon Rx 10 Rounds, for time (12 min cap): 3 Clean & Jerks (80% of your 5RM FSq) 100m Run Scaled 8 Rounds, […]
A. Strict Toes to bars & Walk walks 5 Rounds, for quality: A1 Strict toes to bars, 3-5 reps, 2020 tempo (straight leg/tuck+kick/Barbell TTB) A2 Wall walk, 3-5 reps B. MetCon Rx 3 Rounds, for time (20 min cap): 30 Single arm kettlebell swings (24 kg/16 kg, 15 per arm) 20 Push ups 10 Pull […]
A. Barbell Warm Up Burgner Warm Up High hang snatch, 2 reps each catching at @ 2″, 4″, 6″ Snatch deadlift, 5 reps B. 3 Position Power Snatch High hang power snatch + Hang power snatch + Power snatch 7x 1+1+1 C. MetCon Rx AMRAP in 7 min of: 4 Snatch grip deadlifts (100% of […]
A. Strict Toes to Bars & Ring Dips 5 Rounds, for quality: A1 Strict toes to bars, 3-5 reps, 2020 tempo (straight leg/tuck+kick/with spotter/Barbell TTB) A2 Dips (rings/full bodyweight between boxes/tiptoe spot) B. MetCon Rx AMRAP in 12 min of: 5 KB Push jerks, per arm (24 kg/16 kg) 5 KB Bent over rows, per […]
A. Barbell Warm Up Burgner WU High hang snatch, 2 reps each catching at @ 2″, 4″, 6″ Snatch deadlift, 5 reps B. 3 Position Power Snatch High hang power snatch + Hang power snatch + Power snatch 7x 1+1+1 C. MetCon Rx 10 Rounds, for time (12 min cap): 3 Kettlebell swings (American, 24 […]
A. Wall walks & Pull ups 4 Rounds, for quality: A1 Wall walks, 2-4 reps (Chest to wall, Pike w/ feet on box/ Pike w/ feet on floor) A2 Strict pull ups, 4-8 reps (Chest to bar/Strict/Seated negatives @ 3111) rest 1 minute B. MetCon Rx AMRAP in 15 min of: 10 Wall balls (20#/14#) […]
A. Back squat 5x 5 reps B. MetCon Rx EMOTM for 10 min, do (record fastest & slowest rounds): 5 V-ups 5 Burpees 5 Thrusters (95#/65#) Scaled EMOTM for 10 min, do (record fastest & slowest rounds): 5 Sit ups/Crunches 5 Push ups 5 DB Air squats (2x 25#/15#) C. Couch stretch
A. Body row holds and L-Sits 5 Rounds, for quality: A1 Body row hold, 30 sec.; 30 sec rest A2 Hollow hold, 30-60 sec.; 30 sec rest B. MetCon Rx AMRAP in 20 min of: 10 KB Single arm swings, per arm (24 kg/16 kg) 10 KB Shoulder to overhead, per arm 10 Burpees *Rx+: […]
A. Strict Toes to bars & Handstand push ups EMOTM for 10 min, do: Odd: Strict toes to bars, 3-5 reps, 2020 tempo (straight leg/tuck+kick/barbell TTB) Even: Strict Handstand Push up, 3-5 reps (Back to wall HSPU/Pike push up) B. MetCon “Tabata KB Swings & Deck squats” Rx Russian Kettlebell swings (32 kg/24 kg) 2 […]
Jan 15 to 19 Class Schedule Hi Everyone, please be reminded of our holiday schedule this week due to the declared public holidays for the visit of Pope Francis. Also, we will be closed this weekend as we are hosting a CrossFit L1 Trainer’s seminar. Good luck to all participants! Jan 15 (Thursday) – 10am […]
