Monat: März 2020

CROSSFIT 03/03/2020

0. warmup A. Strength (20:00 – 40:00) Clean and Jerk Complex5 Sets:3-Position Power Clean3 Push Jerks High Hang (Pockets)Hang (One Inch Above the Knee)FloorGradually build up in weight over the 5 sets as we work to something heavy for the dayComplete a set every 2:00 – 2:30 B. Conditioning (00:45-00:55) Ascending Ladder for 7 Minutes:3 […]

INTERMEDIATE 02/03/2020

A. Strength 3 sets:Station 1 – Strict Ring Pull-Ups OR Rows x 8-10 reps (pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within a 2-minute window) Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds(if you’re comfortable with holds, work toward handstand wall […]

CROSSFIT 02/03/2020

0. warmup A. Strength (20:00 – 40:00)Front Box Squat: 5-4-3-2-1+ Rest 2:00 between sets – Build to a 1RM. – 30-40cm Box – Beginner build to a challenging set of 3athletes should sit down under tension, and explode back up, not bouncing from box B. Conditioning (40:00 – 60:00)5 Rounds:1 Minute Wallballs (20/14)1 Minute Alternating […]