150310

150310

Weightlifting

Front Squat 5(sets) x 3 (reps) 3 second pause at the bottom of the squat

Ring Dips 4 (sets) x Max Effort

Conditioning 

12:00 AMRAP of:

20 Power Clean & Push Jerks (95/65)
20 Box Jump (24/20)
15 Power Clean & Push Jerks (115/75)
20 Box Jump (24/20)
10 Power Clean & Push Jerks (135/95)
20 Box Jump (24/20)
5 Power Clean & Push Jerks (155/105)
20 Box Jump (24/20)

150309

150309

Weightlifting
Behind the Neck Press + Push Press (4 x 3 + 3)
4 (sets) x 3 (strict behind the neck press) + 3 (behind the neck push press)
*athletes should use regular press grip

Conditioning 

5 rounds of:

2:00 Burpees

1:00 Double-Unders

150306

150306


Skill
Kipping - Pull-ups & Chest to Bar

Conditioning 

5 Rounds: score total reps
:30 Max Effort Row for Cal
:30 Rest
:30 Max Effort KBS (red/green)
:30 Rest

NEW SWAG! - 150305

Check out the Brand New CROSSFIT SANDBOX Shirts, just in.   We have more than a couple different options this run.  Come find me at the box and I will pull one out for you.

Don't get these confused with the SandBox Open, shirts that are on their way.  Those are gonna fresh as well!

15.2 is going to be announced tonight.  Any guesses to what the movements will be?


150305

Weightlifting

Alternating EMOM for 14:00
ODD Min - 3-Position Clean + 1 Jerk
EVEN Min - 14 Jumping Lunges
Squat Clean and Jerk (3 Position (floor, knee, hip))

Conditioning 

10 x 200m Sprints

30 second rest between rounds.

150304

Crush it.

150304

Skill
Handstand Push-ups
4 x unbroken Max Effort

Conditioning 

100 Double Unders

21-18-15-12-9
Shoulder to Overhead (95/65)
Plate Sit ups (25/15)


100 Double Unders

150303

150303

Weightlifting
Back Squat (5×3 @80% of your 1RM)

Conditioning
10 min AMRAP - Up the ladder by 3's:

Chest-to-Bar Pull-ups
Box Jumps (24"/20")

150302

150302

Weightlifting

Snatch (Every 1:30 for 6:00 (5 total sets))
3 UB T&G Snatches (full – from floor) – @ 70% of 3RM

Conditioning

5 RFT:
Burpees x 15
Wall Ball x 10 (20/14)

1:1 work to rest ratio.  aim to do unbroken sets of the wall ball shots.  record TOTAL working time.