SQUAT STAMINA Every 2min for 6 sets 1 Front Squat + 3 Back Squats 60-65-70-75-80-85% of 1RM F. Squat Rack F. Squat and immediately go to B. Squat CONDITIONING AMRAP 20 25’ OH Plate Lunge (45/25) 5 Plate Jump Burpees 25’ OH Plate Lunge 15 T2B
CONDITIONING AMRAP 3 1min MAX Box Jumps (24/20) 1min MAX Calorie Row 1min MAX Power Clean (115/75) AMRAP 3 1min MAX Box Jumps (24/20) 1min MAX Calorie Row 1min MAX Power Clean (135/95) AMRAP 3 1min MAX Box Jumps (24/20) 1min MAX Calorie Row 1min MAX Power Clean (155/105) AMRAP 3 1min MAX Box Jumps Read more about Tuesday 1.30.18[…]
SNATCH DRILLS OHS + Pause Snatch Balance (3 sec) 15min build from empty BB to moderate 1+1 HANG SQUAT SNATCH 10min to 1RM for the day CONDITIONING 18-30-42 w/partner C2B Pull-ups Lateral Burpees (jumping standard) OHS (95/65)
“OPEN TEST” AMRAP 20 45 Wallballs (20/14) 40 Double Unders 35 Box Jumps (24/20) 30 T2B 25 C2B Pull Ups 20 Bar Facing Burpees (new standard) 15 Cleans (135/95) 10 Snatch (135/95) 5 Muscle Ups
DB WALKING LUNGES 15min to build to heavy 50’ DB Walking Lunge CONDITIONING 5 Rounds NOT for Time 12/8 Calorie Assault Bike 50’ DB Walking Lunge (50/35) 10 T2B
SQUAT STAMINA EMOM 12 3 Front Squats @ 65% of 1RM F. Squat 6 Back Squats @ 65% of 1RM F. Squat CONDITIONING 3RFT 15 Hang P. Clean (115/75) 15 Bar Facing Burpees (Jump Standard)
2018 Open Box Schedule: It’s that exciting time of year again when we come together as a Crossfit Community to celebrate our fitness and ability to do work! This years Open will kick off on February 22 at 6:30 with our Thursday Open workout watch party and Throwdown immediately following. Get signed up and don’t Read more about E80 2018 Open Schedule[…]
CONDITIONING For Time: 21-15-9 Wallballs (20/14) Pull Ups Thrusters (95/65) Box Jumps (24/20) KBS (53/35)
SNATCH DRILLS 1. Snatch Grip Sotts Press (6 Min) 4 sets of 3 w/ PVC up to Empty BB 2. OHS + Snatch Balance (6 Min) 4 Sets of 1+1 w/ Empty BB to 65% of 1RM SQUAT SNATCH 10min to est 1RM for the day CONDITIONING AMRAP 12 w/partner Power Cleans (135/95) One partner Read more about Monday 1.22.18[…]
CONDITIONING AMRAP 12 40 Wallballs (20/14) 30 Alt. DB Snatch (50/35) 20 Calorie Row 10 HSPU CORE 3 Rounds NFT 10 KB Sidebend (each side) 5 BB AbWheels
