Saturday 1/30/16

BENCHMARK “The Chief” Max rounds in 3 minutes of: β€’ 135/95 pound Power cleans, 3 reps β€’ 6 Push-ups β€’ 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Thursday 1/28/16

Part 1: 15mins 3 Position Clean (pockets, knees, floor) Find a 1RM Part 2: “CrossFit Open Prep” For time: 3 rounds of: 6 Thrusters (155/105) Run 200 m –then– Rest 3 mins –then– 3 rounds of: 20 Thrusters, 95/65 lbs Run 200...

Wednesday 1/27/16

Part 1: 15mins 1 1/4 Front Squat 3-3-3-3-3 The 1ΒΌ squat (from Charles Poliquin) is great for developing strength in the bottom of the clean as well as timing and the ability to recover after a limited eccentric movement. It also emphasizes development of the VMO,...

Tuesday 1/26/16

Part 1: CrossFit Open Prep/Conditioning: AMRAP 12min 6 Hang Snatch (95/65) 9 Toes to Bar 12 Box Jumps (24/20) Part 2: Row 5 mins Rest 5 mins Row 3 mins Rest 3 mins Row 1 min Rest 1 min *Post total meters...