Workouts Jan 20-25

Monday Metcon The Standard 30 Clean & Jerks 61/43kg 30 Ring Muscle Ups 30 Snatches 61/43kg Aim- Final of 2019 CrossFit Games, also coming up this weekend at Strength in Depth! For muscle ups pick pull movement for 30 reps then a push for 30 reps e.g. Ring Row...

Workouts Jan 13-18

Monday Metcon Every 5 Minutes x5 12/10 Cal Assault Bike 15/12 Cal Row 18 Wallballs Aim – Power output, do your very best to keep the pace high and go unbroken on wallballs! 3 minute cap per set, so at least 2 minutes rest! Bonus work 1RM Front Squat Tuesday...

Workouts Jan 6 – 11

Monday Metcon Linchpin Test 2 For time, 3 Rounds: 5 Ring Muscle Ups 10 Squat Cleans 61/43kg 20 Box Jumps 24/20″ Aim- Mixed type of movements, push hard on this workout! Bonus Work Every 2 Mins by 10 15/12 cal Row (45seconds) 5-10 Toes to bar (Unbroken) Tuesday...

Workouts Dec 30 – Jan 4 (Happy New Year!)

Monday Metcon: CROSSFIT LINCHPIN TEST 1 For time: 400m run Fran 35/25kg 400m run Fran 35/25kg 400m run Fran: 21-15-9 of Thrusters & Pull Ups Aim – Pick a lighter than normal thruster weight, and pick a pull up variation that lets you do at least 5 in a row!...

Workouts Dec 23 – 28 (Christmas Week)

Monday Strength 2013 Regionals Event 2 3RM Overhead Squat *From the Floor Metcon 2013 Regionals Event 3 For Time: 30 Burpee Muscle Ups Aim – Full Body strength piece, taking the barbell from the floor! Use Burpee ring pull ups or pull ups as a progression! Bonus...

Workouts December 16 – 21

Monday Strength: (DCC Event 4) 1RM Clean and Jerk (15 Mins, to establish) Metcon: (DCC Event 6) 7 Hang Power Snatch 7 Power Snatch 7 Squat Snatch 75/50kg (6 Minute) Aim – Strength and power focus , work on technique if that is your limiting factor. Both Olympic...