What better way to start your New Year fitness goals with this proven training regimen. This program begins Saturday, February 21st at 9am. After the first initial orientation on Saturday we will meet Monday, Tuesday and Thursday from 730-830pm for 4 weeks. Throughout these 13 sessions you will increase your understanding of CrossFit, lose […]
Freaky Friday
Barbell Work 5 Power Clean EMOM x 5 min 3 Power Clean EMOMx 5 min 2 Power Clean EMOM x 5 min *Heaviest that technique allows, go up in weight each 5 min segment* Conditioning For time: 50 KB swing 70/53 40 GHD Sit up 30 Burpee Box Jump Over 24/20
14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 95/65 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 95/65 14 chest-to-bar pull-ups Etc., […]
Strength 4 Deadlifts EMOM x 10 minutes @70% of 1RM Conditioning 10 minute AMRAP 5 Hang Power Clean 185/120 10 Burpee Over the bar 30 Double Under
Strength Find a 1RM of the following complex: 1 Front Squat + 1 Split Jerk Conditioning For time: 75 Calorie Row 50 Thruster 75/55 25 Pull up