20191017 Weightlifting High Hang Squat Snatch (1-1-1-1-1-1-1-1-1-1) 10 in EMOM. Just like the cleans on Tuesday, we are wrapping up our time focusing on developing the pull under the bar in olympic lifting. Today’s 10 Min EMOM is a continuation but in the snatch. I’m excited to see how folks do here! Metcon Metcon (AMRAP […]

20191016 Weightlifting Front Squat (5×5) 5 Front Squats from the ground (clean) with a 30×0 Tempo (3 sec decent, no rest at the bottom and fast up). SUPERSET with 5 Bench Press, same tempo. Rest 90 Sec, complete 4-5 sets total. 18 MIN max here. Metcon Metcon (Time) For Time: 60 Alt Dumbell Snatches 50/35 […]

20191015 Weightlifting High Hang Squat Clean (1-1-1-1-1-1-1-1-1-1) A 10 Min EMOM, today we are working the upper percentages of the High Hang Squat Clean. We have spent the last few weeks working on getting under the bar quickly, look to maxmize this training to work into a very heavy single. Metcon Metcon (AMRAP – Rounds […]

20191014 Weightlifting Split Jerk (1-1-1-1-1) Dialing down the volume of the lifts this week, with the intention of moving higher weights. Every 2 Min perform the split jerk and then superset it with 5 weighted CHIN ups (palms face in) There is plenty of time, make sure to get warmed up for the push jerk […]

20191012 Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Scaled 65/45, may step over the barbell. Masters 55+ Rx 65/45 Masters 55+ Scaled 45/35 may step over bar.

20191011 Weightlifting Back Rack Lunge (10-10-10-10 (5 per leg)) 5 Reps per leg. IMMEDIATELY INTO 5 Crosshack Squats Per leg Rest 90 seconds between sets. Focus on great movement and not necessarily heavy weight. We have moved some weight already this week. Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP 13 Push Ups […]

20191010 Metcon Metcon (Weight) 20min. EMOM: Odd: 3 Split Jerks (climbing) Even: 10 Pull-Ups Changing up the Jerks this week a little. Three reps, climbing each set. On the gymnastics….This is a great time to practice your butterfly or kipping pull-ups to get ready for the open. 10 pull-ups in a minute should be easy. […]