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Monday Buy in – 2 Rounds 1 min row / 10 empty bar push press / 10 Arch Hollows / 20 Alternating Vsnaps A) Single Arm DB Press x7 per arm after each set 10 PP at 30-40% of 1rm 5-6 sets to build Metcon – For time 2 Rounds 15-12-9 Bupree Box jumps Toes […]
Monday – closed Tuesday Buy in – EA Warm up A) Tempo Front Squat – 4×3 @5050 Keep under 6/10 on the RPE scale B) Front squat – Build to a heavy single Metcon – 8 Min amrap 15/12 cal Bike 12 Burpees over the bar 12 Squat Clean Thrusters (95/65) Wednesday Buy in – […]
Monday Buy in – 2 Rounds 50 Skips / 5 YTWA’s / 10 Glute Bridge / 5 Slow Tempo Muscle Cleans / 5 Thrusters Mobility – Banded Front Rack + Banded Lat A) Front Squat Complex 2x Pause Front Squat + 2x Front Squat – 5-6 sets building Metcon – For Time 30 Power Cleans […]
Wednesday Buy in – 3 Rounds 20 Double DB Front Rack Walking Lunges 15 Good Mornings (pause for 3 seconds at bottom) 7 each side – Side Lying Hip Raises A) Deadlift 10-10-10-8-8 after each set 5 Tall Box Jumps *building through sets Metcon – 15 Min AMRAP 5-10-15-20-25…..Deadlift (205/135) 200m-400m-600m-800m-1000m……Run Thursday Buy in – […]
We are back!! Monday Buy in – 2 Rounds 50 Jumping Jacks / 10 Goblet Squats / 10 Face Pulls / 10 Box Jumps Mobility – Banded Ankle mobility A) Back Squat – 6 heavy singles Metcon – 2 Rounds 20 Hang DB Snatch (50/35) 15/12 cal AD Bike 20 Hang DB Clean and Jerk […]
February 21st – 27th Programming!! CrossFit Open 22.1 is announced Thursday and we will be doing it in all sessions Friday and Saturday!!! Who else is going to sign up and see how they fair against the thousands of other around the world?!? Monday – It is open gym but here is something if you […]
