07.27.22 Hang Clean (Weight) Hang Squat Clean + Front Squat Spend some time reviewing the mechanics of the Hang Squat Clean with an empty barbell. Focus on footwork and moving feet from "jumping" position to "squatting position" while pulling under the bar. ***Allow athletes 10-12 minutes to work up to a moderate Hang Squat Clean …
07.26.22 Metcon EMOM 20 Minute 1-2- 200m Run Minute 3 – 16 Alternating DB snatch (50/35) Minute 4- 10 Kipping Pull Ups
7.25.22 Push Press (3RM) Metcon (Distance) 7 rounds for Max Distance on the Bike 1 min Bike 1 min rest
07.23.22 Metcon (Time) 830am- ENDURANCE 5K Row for Time *Every 3 Minutes (starting at ZERO) complete 10 burpees over the rower Metcon (Time) 930am- METCON 5K Row For Time *Every 3 Minutes (starting at ZERO), complete 8 Burpee Box Jumps The CrossFit Total (Total Weight)
07.22.22 Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: Level 1 30-second handstand hold 30-second squat hold 30-second L-sit hold 30-second chin-over-bar hold **Choose static hold modifications that allow you to hold for 30 seconds straight. Rest as needed between movements and sets. Level 2 Complete as …
07.21.22 Kohler (Time) "Kohler" 2246m Row buy in, then 5 Rounds for time 21 Thrusters (95/65) 17 Toes to Bar *Today’s workout is to honor one of our wonderful member’s last day. We will miss you Mark! In your honor, today’s workout was written with some very special numbers in mind: 2246- Duke Men’s Basketball …
07.20.22 Deadlift (65% x 5 – 75% x 5 – 85% x 5) Use your 3RM number for %’s Set 1- 65% x 5 Set 2- 75% x 5 Set 3- 85% x 5+ *add weight from the last time we did these (if you are able) *last set is an AMRAP but NOT to …
07.19.22 Metcon Part A. KB Swing Mechanics Review and emphasize how to hinge vs. squat the kb to move the weight. Demo how lack of shoulder mobility can create overextension in the lower back when swinging all the way overhead. Help athletes find a kb swing that allows them to move the weight safely and …
07.18.22 Back Squat (3 x 5) Use your 3RM number for %’s Set 1- 65% x 5 Set 2- 75% x 5 Set 3- 85% x 5 *Looking to add 10 lbs to each set from the last time we did 3 sets of 5 *last set is an AMRAP but NOT to failure Metcon …
07.16.22 Metcon (Time) 830am- ENDURANCE 4 rounds for time: 200 m run 11 thrusters, 200 m run 11 push presses 200 m run 11 bench presses L1- 115/75 L2 – 95/65 L3- 75/55 Metcon (AMRAP – Rounds and Reps) 930am- METCON AMRAP 45 Run 800 meters 10 Clean and Jerks (135/95) Run 800 meters 50 …
07.27.22 Hang Clean (Weight) Hang Squat Clean + Front Squat Spend some time reviewing the mechanics of the
07.26.22 Metcon EMOM 20 Minute 1-2- 200m Run Minute 3 – 16 Alternating DB snatch (50/35) Minute 4-
6am – 6pm
7am – 5pm
