Blog2022-07-11T16:06:39-05:00

Workout of the Day

02.28.24

“building blocks” week 6 day 3

  • OLY

4 sets:  @ 65-70%

  • 1 power snatch + 1 oh
    • focus on footwork, catch bar in proper position for OHS.

4 sets : @ 65-70%

  • 1 clean pull
  • 1 power clean
  • 1 squat clean

CrossFit Games Open 20.1

10 rounds (15-min)

  • 8 ground to overhead (95/65)
  • 10 bar facing burpees

*Any variation of a snatch or clean and jerk is acceptable*

02.27.24

building blocks” week 6 day 2

  • 2 x 10 : rdl @ 8/10 rpe
  • 2 x 5 : wide grip pull ups
    • use band if needed
  • 3 x 8 : deadlift @ 70-75 % of 5rm

3 rounds (16-min)

  • 30/25 cal bike
  • 20 wall ball
  • 10 t2b

02.26.24

“building blocks” week 6 day 1

  • back squat
    • 3 x 3 @ 76% of 1rm
  • drop set
    • 2 x 9 @ 47% of 1rm

for time (14-min)

  • 150 double unders
  • 30 db hang clean & jerks (50/35)
  • 100 double unders
  • 20 db hang clean & jerks
  • 50 double unders
  • 10 db hang clean & jerks

Sign up for the CrossFit Games Open

02.24.24

(40-min)

10 rounds w/partner

  • 6 power clean (135/95)
  • 12 box jump overs

10 rounds w/partner

  • 12 kb swings
  • 6 burpee box jump overs

**alternating full rounds

  • P1: complete power cleans & bjo
  • P2L complete kb swings & bbjo
  • P1: complete kb swings & bbjo
  • P2: complete power clean & bjo

02.23.24

“building blocks” week 5 day 5

2 rounds : e5mom

  1. 40/30 cal bike
  2. 50/40 cal row
  3. 3 rounds :
    • 3 wall walk
    • 6 strict pull ups

pump/accessory

3 sets :

  • 20 standing tricep kickbacks
  • 15 hammer curls
  • 10 ring push ups

 

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