Perform 3-5 rounds of this circuit: 800 meter Run 15 Power clean Rest … [Read more...] about Sunday 021013
Clean
Monday 021014
Three rounds for time of: 20 inch Box jump, 25 reps 15 Power clean Rest 1 minute Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Monday 021014
Wednesday 021009
For time: 10 Power clean 500 meter Row 7 Power clean 500 meter Row 5 Power clean 500 meter Row 3 Power clean Notes: Can you Powerclean at bodyweight and row sub 1:30 500's? … [Read more...] about Wednesday 021009
Saturday 021005
Clean and Jerk 15-12-9 reps Snatch 15-12-9 reps Climb a thousand to two thousand foot climb on your mountain bike or road bike. … [Read more...] about Saturday 021005
Friday 020927
Four rounds for time of: 500 meter Row 10 Power Clean: body weight 15 Knees to Elbows … [Read more...] about Friday 020927
Wednesday 020911
Hang clean 10-10-10-10-10 Back Extension and sit-ups for ten minutes Twelve rounds of: Row 1 minute Rest 1 minute Notes: See instructions for last cycle: slow and deliberate on weights to max load, rest, all out in matched reps for calisthenics, rest, all out on cardio. Same each day. This is a default instruction on this pattern. … [Read more...] about Wednesday 020911
Saturday 020907
Hang Clean 5-5-5-5-5 Pull-ups and Dips, max total in ten minutes Run 1 mile Notes: 1. Cleans are at easy pace to maximize lifts 2. Pull-up and dip are in equal numbers. 3. Rest before each of three distinct efforts as needed. … [Read more...] about Saturday 020907
Tuesday 020903
Clean & Jerk 10-10-10-10-10 100 Sit-ups Row 2,000 meters … [Read more...] about Tuesday 020903
Monday 020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile Notes: 1. Rest as needed to maximize loads. 2. Run for best time on mile. … [Read more...] about Monday 020826
Thursday 020815
Hang clean 10-10-10-10-10 reps 1000 meter Row … [Read more...] about Thursday 020815