Day 2 – 2.13.18

Strength A. Shoulder Press – 70%x5, 90%x3, 95%x2, 100%x1, 95%x1, 70%x10 Challenging day with the weight. Get your head back through as soon as that bar clears your head and keep that rib cage down. If you find yourself with a big arch in your back, especially as you first go for your lift, reset yourself. B. Weighted Pull-ups (4×3) Conditioning “The Quick and Dirty” AMRAP 5 3 deadlift (275, 185) 7 push press (115, 75) This came from the Crossfit mainsite and Dave Castro said on IG: this feels like an opens workout (I am guessing it is not but thought it would be a good push). Use this purpose as your guideline: This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go...

Day 1 – 2.12.18

Using today to recover from Saturday’s competition. Great job guys. Real proud of our finishes. Active Recovery Movement 4-5 sets A1. GHD situps x15 A2. Hip extensions x15 A3. Bicep curls x10 Conditioning B. 5 rounds, consistent pace 15/12 cal assault bike 15 hang power snatch (75, 55) 1 min...

Day 5 – 2.9.18

May program this again next week of most don’t get around to it. Again, if competing tomorrow I would not do this. As an option: 3×3 front or back squats at 50% 1 RM Not for time: 3 rounds: 20 KBs (53, 35), 20 situps, 20/15 push ups Weightlifting A. 2 Power snatch into 2 Overhead squats Perform 2 power snatch. On the second power snatch keep it overhead and perform 2 overhead squats.  Conditioning B. EMOM 4 8 chest to bar pull ups + 8 OH lunges (95, 65) rest 2 min EMOM 4 6 chest to bar pull ups + 9 hang power cleans (115, 80) rest 2 min EMOM 4 3 bar muscle ups + 6 Shoulder to overhead...

Day 4 – 2.8.18

I know many of you are competing this weekend so I would NOT do today’s work (even though Joe will anyway). Almost didn’t even post the Rx+. But there are also some of you out there that aren’t competing. By all means, go after this hard today.  If you are competing I would either take today off or do a sequence with Crossover Symmetry Strength, light good mornings, hip extensions and planks. Then maybe a 3 rounds of 15 WB, 15 KBs (53/35), 15 box jump ups with step down – 1-2 min rest between sets. Weightlifting 5 sets of each A1. Front Squats x3 A2. Strict HSPU x5/3 (add a deficit if you can) A3. Weighted strict pull ups x3 Conditioning AMRAP 8 20 Wall balls (20/14) 20 KBs (70/53) 20 Box jumps...

Day 3 – 2.7.18

Strength 4 sets A1. DB Reverse Flat Bench Fly x10 A2. Bench Press x5 A3. Good Mornings x8 Conditioning 2 RFT 20 Deadlift (255, 175) 30/20 ring dips 40/30 cal assault...

Day 2 – 2.6.18

Weightlifting A. Hang Snatch – EMOM 10: 2 hang snatches B. Snatch Grip Deadlift (4×2 @ 100% of snatch) Conditioning C. 3 Rounds 21-15-9 Row for calories Lateral burpees over the rower Rest 3 minutes between rounds You will complete 21 row (cals), 21 lateral burpees over the rower, 15 row, 15 burpees, 9 row, 9 burpees – that’s one round. Goal here is to push every round to max effort even if there is a drop off. ...