by luciano | Apr 30, 2017 | Workout of the Day
Part 1: 10mins Front Squat 1 Rep Work up to a heavy 1 Rep. *with a 7 sec pause in the bottom, and a 15 sec pause at the top Part 2: 15 mins Front Squat 3×3 Use the same weight for each set. Rest as needed between sets. @83% of Part 1 and with the same pause...
by luciano | Apr 26, 2017 | Workout of the Day
Part 1: For Time: 30 Clean & Jerks (135/95) Run 1 mi 10 Rope Climbs* *Sub: 30 Ring Rows / 30 Knee to Chest 20 min time cap Part 2: Midline: Every 90sec, 4 rounds: -6 Around the world with plate above head (25/15) (3ea) -20 Russian Twists and then hold the Hollow...
by luciano | Apr 25, 2017 | Workout of the Day
Part 1: Squat Snatch for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps No more than 85% Part 2: 5 rounds for time of: 20 One Arm Dumbbell Snatch (Alternating) (50/35) 20...
by luciano | Apr 24, 2017 | Workout of the Day
Part 1: 20mins Front Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps @80% of 1RM *keep the 7 sec pause in the bottom and 15 sec pause at the top for all reps and sets. Part 2: “CrossFit AGE GROUP ONLINE QUALIFIER” 21-15-9 reps for time of:...
by luciano | Apr 21, 2017 | Workout of the Day
Part 1: Back Squat for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps Use no more than 90% Part 2: 5 rounds for time of: 10 Deadlifts (225/155) 5 Handstand Push ups 50 Double...
