by Inguz | Jun 30, 2017 | Workouts
WOD 4min AMRAP: 500/400m Row 15 Lateral Burpees Over Bar Max Rep Power Snatch (95/65#) Rest 4 minutes… 4min AMRAP: 500/400m Row 10 Lateral Burpees Over Bar Max Rep Power Snatch (115/75#) Rest 4 minutes… 4min AMRAP: 500/400m Row 5 Lateral Burpees...
by Inguz | Jun 29, 2017 | Workouts
Strength 3×7 Deadlift @ 70-75% of 3RM + 5-10# * Percentages based on heavy triple or 3 rep max from benchmark week. Add 5-10 pounds to your last light weight exposure. Perform 2-3 warm-up sets prior to the working sets. WOD 10-8-6-4-2 Handstand...
by Inguz | Jun 28, 2017 | Workouts
“Program what is necessary & effective. What is “popular” is not a factor for consideration.” -Pat Sherwood, CrossFit Linchpin WOD Run 5 km * Run to the end of the road and turn left. The turn-around for the 5 km will be in the parking lot of Burrows...
by Inguz | Jun 27, 2017 | Workouts
Strength 12min E2MOM: Hang Power Clean + Push Jerk Power Clean + Split Jerk (climbing) * Athletes can chose to drop the bar after the push jerk, however, they should not rest before going on to the power clean. Start light and work up to a heavy set. WOD...
by Inguz | Jun 26, 2017 | Workouts
Skill Work Muscle-up Practice * Spend 10-15 minutes working on muscle-up drills or transition practice. WOD 18 EMOM: Min 1: 5 Unbroken Muscle-ups Min 2: 15 Unbroken Wallballs (20/14#) Rx+ (30/20#) Min 3: 50 Unbroken Double Unders * The goal today is...
