CF Advanced class Time under tension Press Push press to lock out descend 7 seconds 5-5-5-5 @ 65% 1RM then “Badger” 3 rounds for time of: 30 Squat cleans (95 lbs) 30 Pull-ups Run 800 metersRead More
CF Advanced class 6 rounds of… 1 high hand snatch 1 hang snatch 1 snatch On the minute (heaviest weight manageable) then 5 rounds for time of… 50′ Over head walking lunge 20 Push up 50′ front rack walking lunge 20 double unders CF Beginner Class (7:30p) Shoulder to overhead then…. 7 rounds for time...Read More
CF Advanced class 2 Front squats OTM @ over 90% of 1RM. 4 minutes total. then 5 rounds of 1 minute row / 1 minute rest total distance then 20-10-5 Pull ups Ring dipsRead More
15 minutes to work on Handstand walk then…. CF Advanced class 12 minutes As Many Rounds As Possible 1 Clean and jerk (75% 1RM) 10 ft Hand stand walk 2 hand stand push ups 10 ft hand stand walk 2 Clean and jerk 10 ft handstand walk 4 hand stand push ups 10 ft...Read More
Training of the Day 15 minutes to climb as high as possible…. 5 kettlebell swings 5 push ups 5 air squats 6 kettlebell swings 6 push ups 6 air squats then 7 of each then 8 of each then 9 of each then 10 of each Keep going until the 15 minutes expiresRead More
CF Advanced class 5 Rounds of… Hang clean ( 80% 1RM) 3 on the top of the minute Box jump (34″ men /26″ for women) 3 on the bottom of the minute then 4 rounds for time of 1 minute max rep box jumps (20/24″) Rest 1 minute 1 minute max rep double under (every...Read More
It is that time of year again, the CrossFit Games South West Regional is going on this weekend! If you want to keep track of Coach Leo’s progress you can visit the CF Games site at http://games.crossfit.com/region/south-west Leo will also be attempting to write about each day on his blog at http://boxjumpjourney.blogspot.com/ CF Advanced...Read More
CF Advanced class Back Squat Find your 3 rep max. 3-3-3 at heaviest weight possible (90%ish of 1RM) then AMRAP 14 minutes 7 power snatch (115/75) 9 hand stand push ups 11 knee to elbow CF Beginner Class (7:30p) 30 minutes to develop snatch, Then…. 10 minutes, As Many Rounds As Possible of… 5...Read More
Pull ups as a skill 20 minutes to work on you kip/butterfly. If you already have a kip/butterfly work on muscle up progression. CF Advanced class “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-upsRead More
