Saturday, October 31, 2020

Saturday, October 31, 2020

“GOBLINS”

AMRAP x 31

10 reps of each GOBLINS
KB SwinG (53/35)
gOblet squats
Burpees
caL row/bike
sIt ups
luNges
db Snatch (50/35)

Costume Party!!

Coaches Choice

Saturday, October 31, 2020

Friday, October 30, 2020

3 Power Clean + 2 Push Jerks + 1 Split Jerk

Every 2min x 5 Rounds

Strength Focus
Practice good footwork! 

  • Build to a light to moderate weight focusing on FORM – FOOTWORK and FULL extension of the arms upon landing.

CFB for SARAH!

24 Calorie Buy In – Row or Bike
21-15-9
Clean and Jerks
Burpees

Rx – 135/95, burpees to a target
Scaled 95/65

 

(Partner) CFB for Sarah <3

24 Cal Buy-In Bike or Row (Each)

27-21-15-9

Clean and Jerks
Burpees

Rx – 135/95, burpees to a target
Scaled 95/65

Saturday, October 31, 2020

Wednesday, October 28, 2020

1 Snatch Grip Deadlift + 1 High Hang Power Snatch + 1 Hang Power Snatch

6 SETS:
Every 2min for 12min

GOALS
Moving well, while gaining confidence with the power snatch position.

  • opt for movement substitutions if unable to achieve pain free full range of motion.
  • unbroken, no failed lifts – stay light to moderate this week.

CrossFit Games 14.1

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, (75/55)(65/45)

Saturday, October 31, 2020

Tuesday, October 27, 2020

1 x 1 Front Squat (20min**)

  • Every 2min x 4 rounds (10min)

then transition to:

  • Every 3min x 3 rounds (9min)

**20min total – Leaving 1min to start clean up or for those last minute lifts

Benjamin Franklin

100 Front Squats* (95/65)(75/45)

*starting with the first min – every min on the minute 5 burpees until 100 Front Squats are accumulated.

  • From the floor – Yes, you can squat clean the first rep each time.

10min strict time cap.