Strength: Deadlift technique work – EMOM 10, 3 Deadlifts @ 60% with 2 second pause 2″ off floor. Conditioning: Complete as many rounds as possible in 9 mins of: 10 Hang Squat Snatches, 75/55 lbs 30 Double Unders
Dan Broughton
Thursday, April 1st
Gymnastic Strength Circuit: 4 rounds for quality of: 20 Handstand Shoulder Taps 10 Dumbbell Bent Over Rows 10 Dumbbell Z Press Hollow Rock, 25 secs Conditioning (deload): 3 rounds for time of: 20/15 Row Calories 20/15 Assault Bike Calories 20… Read more »
Wednesday, March 31st
Skill: Accumulate 24 heavy Turkish Get Ups (12/arm) with good technique Conditioning: For time: 15 Clean and Jerk, 115/85 lbs Run, 400 m 15 Chest-to-bar Pull-ups Run, 400 m 15 Clean and Jerk, 115/85 lbs Core: 3×8-10 Rower Pike Ups
Tuesday, March 30th
Strength – 3 rep max Bench Press Conditioning: 15 min cap – “Ellen” 3 rounds for time of: 20 Burpees 21 Dumbbell Snatches, 50/35 lbs 12 Dumbbell Thrusters, 50/35 lbs
Monday, March 29th
Strength – 1RM Back Squat Conditioning: 4 rounds for time of: 30 Double Unders 15 Wall Balls, 20/14 lbs 2 Wall Walks (light, quick workout post max out)
Sunday, March 28th
Please join us for Open Gym from 1000-1200!
Saturday, March 27th
Partner WOD (Separate Equipment): 3 rounds for time of: Plate Run, 45/35 lbs, 400 m 40 Squat Cleans, 95/65 lbs 30 Shoulder-to-Overheads, 95/65 lbs 20 Pull-ups 10 Synchronized Bar Facing Burpees *Both partners complete the run together but only one… Read more »
Friday, March 26th
CrossFit Open 21.3 & 21.4 21.3 For total time: 15 front squats (95/65)30 toes-to-bars15 thrusters (95/65)Then, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front squats 30 bar muscle-ups15 thrusters Time cap:… Read more »
Thursday, March 25th
Conditioning: For time: Row, 500 m Run, 400 m Bike, 1200 m Row, 400 m Run, 300 m Bike, 1000 m Row, 300 m Run, 200 m Bike, 800 m Row, 200 m Run, 100 m Bike, 600 m Row,… Read more »
Wednesday, March 24th
Olympic Lifting – Power Snatch + Overhead Squat + Snatch Balance 1-1-1-1-1 (target percentage 70-80%, however snatch balance will be limiting factor) Conditioning: 3 rounds for time of: 20 Overhead Squats, 75/55 lbs 10 Double Dumbbell Hang Clean & Jerks,… Read more »