Warm Up 2 minutes max effort double under test Mobility Couch Stretch Strength 10 minutes to establish a: 3RM Touch & Go Power Clean + Push Jerk Met Con For time: 60 Double Unders 50 GTOH w/ 45#/25# plate 40 Abmat Sit Ups 30 Overhead Walking Lunge w/ 45#/25# plate 20 L-Pull Read more...
Mobility Front Rack Band Stretch Pigeon Pose Lacrosse Ball Calves Warm Up 3 rounds: 9 Jumping Jacks 3 x 10 Yard Shuttles (touch the ground each shuttle) 3 Lay Down, Stand Ups (no hands) Strength Front Squat 3 x 10 focus on absolute depth Met Con In a 10 Minute window, complete: Read more...
Mobility IT Band Rolling Thoracic Extension Overhead External Rotation Hammies Stretch on Box Strength 10 Minutes Hang Power Snatch Practice Met Con For time: Muffins & Sweatpants 3 Rounds 21 Power Snatch (95,65) 400m Run Thanks to CrossFit New England for the Met Con
Warm Up 3 Rounds: 10 Overhead Squats 10 Burpees 10 Samson Lunges Strength 10 Minutes to find both a: 1RM Weighted Pull Up 1RM Weighted Push Up Met Con “Chelsea” (compare to 080122) 5 Pull-ups 10 Push-ups 15 Squats Each minute on the minute for 30 minutes. Here’s How To Scale “Chelsea” — Read more...
Happy 5 Year Anniversary to Andrea and Kyle Merritt! To many more! Warm Up 3 Rounds: 5 Strict Pull Ups / Ring Rows 5 Push Ups 5 Air Squats Mobility IT Band Roll Lacrosse Ball in shoulder on wall Strength Pendlay Row 3 x 5 Bench Press 3 x 5 Met Read more...
Warm Up 3 Rounds: 30 Seconds Paleo Chair 20 Leg Swings 10 Good Mornings Mobility Thoracic Extension Calves Stretch Strength 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec. Met Con ‘Elizabeth’ 21-15-9 Cleans (135/95) Ring D-D-D-Ding Dips
Mobility Front Rack Band Stretch Rhomboid + Rear Delt Lacrosse Ball Roll Warm Up: LIMBO!!!! Strength 15 minutes to find a: 3RM Push Press Met Con AMRAP 16: 10 Clapping Push Ups 10 Slam Ball Thrusters (50/30) Run 250
Happy Birthday B-White! Mobility Buddy Box Overhead Stretch Warm Up 2 Rounds: 5 Toe Touches 10 Push Ups 15 Yard Quad Grab 20 Yard Bear Crawl Skill 10 Minutes Kipping Pull Up Practice Met Con 5 Rounds for time: 10 Box Jumps 10 Ab Mat Sit Ups 10 Sumo Deadlift High Pulls Read more...
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