CF Total

1/17/18 Warm up: Group, 500m row, 2x 15 jumping jacks 10 air squats 5 push ups 5 pull ups 5 burpees. Wod: ” CrossFit Total” Back squat Shoulder press Deadlift 3 attempts for each lift. 1st. lift is something you know you can do,75-85% of 1rm. 2nd. lift is closer to max 85-95% of 1rm.…

New week

1/15/18 Warm up: group, 2x 21 air squats 15 sit ups 9 push ups pvc mobility, followed by 2 rds of pull a parts w/band and :30 hand stand hold Strength: OH squats warm up: 5 Empty bar, 5@30%, 5@50% of 1rm. working sets: 5@65% 5@70% 5@75% 5@80% 5@85% of 1rm. Wod: Amrap 15 10…

New year

1/2/18 Warm up: Group, mobility then:1x 500m row 21 air squats 15 push ups 9 Burpees 3 pull ups   skill: double unders. 3 min. practice then: 3×1 min max doubles unders. 1 min rest in between.   Wod: For time, Descending by 1’s 12 down to 1 of: wall balls 20/14 kb swings 53/35…

Wed. Snatch

Wed 12/27/17 Warm up: Group,pvc mobility then 2x 100m run 15 jumping jacks 10 sit ups 10/8 push ups 5 pull ups 5 med ball cleans 1x Bergner warm up Skill: review snatch then take 15 min to build to a heavy single.(between 80to90% of 1rm.) Form first! Wod: partners 50 40 30 20 10…