Thursday 12.7.17

Thursday 12.7.17

Weightlifting A. Back Squat – In 12 min build to a heavy 3RM “Heavy” is very relative. I would rather consistent depth and good body position and mechanics than maxing out with awful form. Please be smart here. Conditioning B. 5 RFT 8 toes to bar 8 OH step walking lunges (115, 80) 16 box jump overs Fitness: 12 kipping knee pulls, 8 OH or front rack walking lunges (95, 65), 16 box step overs If you did last week’s OH walking lunge workout with 40 steps, try to go the 10# heavier this...
Wednesday 12.6.17

Wednesday 12.6.17

Snatch Weightlifting A. Snatch from Blocks (above the knee) 2×2 @60% 2×2@70% 2×2@80% 3×1@90% B. Snatch Lift Off + Snatch Deadlift + Snatch Pull x2 reps @90%, 95%, 100%, 105% of snatch Working on pull position Conditioning C. “Throw in the Towel” AMRAP 7 10 KBs (53, 35) 10 Wall Balls (20, 14) Fitness: KB (44, 26), WB (20/10 – both to 9′) Rx+ KB (70/53), WB...
Tuesday 12.5.17

Tuesday 12.5.17

TEAMWORK TUESDAY Strength A. Bench Press 6-4-2; 6-4-2 Second sequence should be heavier than the first, meaning your first set of 6 should be lighter than your second set of 6 and so on.  Be an active spotter (but let your partner work for his/her reps)! Conditioning With the proverbial continuously running clock. For the 1st and 2nd pieces, both partners will run at the same time but only one working on the barbell at a time. Switch however often you would like. Both partners DO NOT have to be back from the run in order to begin the work.  0-5:00 400m run AMRAP Shoulder to overhead (135, 95)   5:00-10:00 400m run AMRAP Deadlifts (225, 155)   10:00-15:00 Row for calories *must switch every 10 (men)/8 (women) cals for as many cals as possible. A lot of time will be lost on transitions so make sure you are in and out of the rower as quickly as possible (probably wouldn’t fully tighten foot straps so you can slide in and out...

Dead Man Walking

CFND – PeakFitness – High Intensity Interval Training Metcon (Time) 5RFT 250M row 20 ball slams 20 squats w/ ball 20 lunges w/...
Monday 12.4.17

Monday 12.4.17

Weightlifting A. Clean Complex (clean+front squat+split jerk) 7 sets: 65%, 70, 75, 80, 85, 90, 90+ of clean and jerk weight Conditioning 3x 4 minute AMRAP 2:00 rest between AMRAPs 3 Power Cleans (135, 95) 6 Bar facing burpees 9 Air squats Goal is that each AMRAP you will hit the same amount of reps. Pacing is the...
Saturday 12.2.17

Saturday 12.2.17

“Third Wheel” Courtesy of Crossfit New England AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60 Calorie Bike (90 cals on Airdyne) 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135 Fitness Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 Or Goblet squats: 18, 26, 35, 44,...