MONDAY WEIGHTLIFTING BN [email protected], [email protected], AMrAP @85% on a 2:30 INT *use training max: if you maxed out on Bench at the end of last cycle, that is 90% of that weight; if you did not max out, add 2.5-5 lbs to your previous training max CONDITIONING (practice) – EMOM 20: min 1) 20-50 UB […]
MONDAY WEIGHTLIFTING [SN + OHSQ (2 sec pause at bottom)] 5×2 @60, 60, 60, 65, 65% on a 2:00 INT *use same training max as last week, not new 1RM CONDITIONING (training) 5 cycles of 1:00 AMRAP / 1:00 Rest 5 BBJO (24/20”) 10 Alt DBSN (50/35 lbs) For each cycle, continue where you left […]
MONDAY WEIGHTLIFTING SN 5-8×1 up to a heavy for the day – 20 minutes (once we’re at singles) possible approach: [email protected]%, [email protected]%, [email protected]% [email protected], 80, 85, 88, 91, 94, 97, 100% you can take out any of these singles if you prefer to make bigger jumps, or add more in if you like smaller jumps; […]
MONDAY WEIGHTLIFTING SN [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 5 Strict Weighted Pull Ups min 2) :45 Weighted Plank min 3) Rest *goal: can go up in weight, but not back; okay to do movements unweighted SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]
***Don’t forget! This Saturday, March 4th at 5:00PM: cookout/dish to pass at Sluggo’s house to celebrate the end of the 2023 CrossFit Open! Sign up for a dish to pass at the gym.*** MONDAY WEIGHTLIFTING SN [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% on a 2:30 INT CONDITIONING (training) Hero Workout, “Oleta” 10 RFT: 9 HGPCN […]
MONDAY WEIGHTLIFTING SN 2×2 @75%, 3×1 @80% on a 2:30 INT CONDITIONING (practice) – EMOM 15: min 1) 2 sets of HSPU or Wall Walks min 2) 2 sets of DU min 3) Rest *goal: if you don’t know yet, figure out what size sets of each movement feel crisp and aggressive SUPPLEMENTAL TRAINING BKSQ […]
MONDAY WEIGHTLIFTING SN 2×2 @83%, 3×1 @88% on a 2:30 INT CONDITIONING (practice) – every 1:30 for 5 Rds: “odds”) 1:00 athlete’s choice skill work “evens”) 5 OHSQ from ground *goal: can go up in weight but not back; focus on distinct snatch, then tempo on OHSQ SUPPLEMENTAL TRAINING BKSQ -or- FRSQ (do whichever you […]
Don’t forget! This Saturday, February 11th is the In House Sunset Showdown Jiu-Jitsu tournament! Tournament starts at 4:00PM, and after we are streaming UFC 284. Friends and family are welcome! Sign up for a dish to pass at the front desk. MONDAY WEIGHTLIFTING SN 5×2 @78, 78, 78, 83, 83% on a 2:30 INT […]
MONDAY WEIGHTLIFTING SN 5×2 @73, 73, 78, 78, 78% on a 2:00 INT *use same number as last week CONDITIONING (training) 5 Rds, each for time, 1 every 2:00: 5 Burpees 10 TTB 5 HGCN (135/95 lbs) *goal: sprint effort every round; at least 1:00 rest each round; use heaviest weight you did well from […]
Don’t forget: we are streaming UFC 284 on Saturday, February 11th, here at the gym. It will be a potluck style, dish to pass. Friends and family are welcome! MONDAY WEIGHTLIFTING 2 Pos SN 5 sets @70% on a 2:00 INT *use same number as last week CONDITIONING (practice) – every 1:30 for 5 […]