by luciano | Jan 30, 2016 | Workout of the Day
BENCHMARK “The Chief” Max rounds in 3 minutes of: • 135/95 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
by luciano | Jan 29, 2016 | Workout of the Day
Part 1: 20 mins Push Press 3-3-3-3-3-3-3 Part 2: BENCHMARK “Megan” 21-15-9 Burpees Kettlebell Swings (24/16kg) Double Unders
by luciano | Jan 28, 2016 | Workout of the Day
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...
by luciano | Jan 27, 2016 | Workout of the Day
Part 1: 15mins 1 1/4 Front Squat 3-3-3-3-3 The 1¼ 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,...
by luciano | Jan 26, 2016 | Workout of the Day
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...
