Friday 11.24.17

CFND – WOD (Total Weight) Crossfit Total 2 (OHS, Bench Press, Deadlift) *Total Weight for All Lifts Overhead Squat Bench Press Deadlift Metcon (Time) For time 10 hang power snatch (95, 65) 15 OHS 30 Deadlift 15 OHS 10 Hang Power...

Day 4 – 11.23.17

Happy Thanksgiving!! I am certainly grateful for this community. Enjoy your time with whoever you are spending it with today A. Bulletproof Shoulders Conditioning – your choice B. Stations 5 rounds (:40 on/:20 off) SDHP (95/65) box jump overs hollow rocks 200m run OR 10 RFT 8 burpees to 6″ target 8 toes to bar 8 DB snatch (50/35) rest 1:00 between rounds C. Accessory work (if you so choose) 4-5 rounds NOT for time TGU x2/ side bicep curls x10/side tricep extensions...

Day 3 – 11.22.17

Weightlifting A. Complete 4 sets A1. Clean (from blocks) x2 @ 80% – same weight Rest :30 A2. 3 UB bar muscle ups Rest 1:00 B. Front Squat 1×5@60 1×5@65 1×4@70 1×4@75 2×3@80 2×2@85 Conditioning C. AMRAP 5 10/8 cal row 10 STO (115, 80) Push your rows. STO should be unbroken. Get...

Day 2 – 11.21.17

Weightlifting A. 5x (1 Hang Power Snatch + 3 OHS) Perform one set of the complex every 1:30. On your power snatch, catch in the power snatch position, hold for a second to two, stand up the bar then perform your 3 OHS. B. Behind the Neck Push Press (3×8) C. Snatch Grip Deadlift (4×2 @100% snatch) Conditioning D. 16-14-12-10-8 Power Clean and jerk (205, 145) 4 rope climbs between each sequence This is a team workout. Power clean and jerks should be heavy. Switch every rep (P1 gets a clean and jerk, then P2 gets a clean and jerk…keep switching until you get 16. Then perform 2 rope climbs as a team. One person can do both or you can...

Day 1 – 11.20.17

See whiteboard for new goat work this week.  Our schedule this week: Monday through Wednesday, regular schedule Thursday – 1 class @ 9am Friday – 1 class @ 9am Saturday – regular schedule Weightlifting A. Split Jerk Stance Strict Press – 4×3, building (40%, 45%, 50%, 55% of 1 RM split jerk) Take bar off the rack, split your feet as if you were split jerking and perform 3 strict press with your feet in the split jerk stance B. Split Jerk – 4×2, 85% of split jerk (same weight across) Conditioning C. 4 RFT 21 pull ups 18 Wall balls (30,20) 15 KBs (70, 53) 12 HSPU Accessory work D. 3 sets D1. DB row with a 2 second pause at finish position x10 D2. 20 GHD...

Day 5 -11.17.17

Strength A. Tempo Push Press (4x 4-6 reps, 31X1) You will lower the bar to your shoulders in 3 seconds. Once it hits your shoulders you will brace yourself, dip and drive OH (push press) and then start the lowering of the bar immediately after with a 3 second descent….do 4-6 reps B. Good Mornings (4×10, building) Conditioning C. AMRAP 10 20 Single arm DB STO (65/50#) 10 DB snatch 20/17 cal...