Friday 1.15.21

DEADLIFT/BOX JUMPS 5 Deadlifts + 3 Box Jumps for Height 15min to moderate deadlift weight + box jump height (stack bumper plates) CONDITIONING CrossFit Open 14.3 (ish) AMRAP 12 (4min added) 10 Deadlifts (135/95) 15 Box Jumps or Step Ups (24/20) 15 Deadlifts (185/135) 15 Box Jumps or Step Ups 20 Deadlifts (225/155) 15 Box Read more about Friday 1.15.21[…]

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Monday 1.11.21

BACK SQUAT 15min to 5RM CONDITIONING 10 RFT w/partner (5rounds each) P1: 30 Double Unders + 15 Wallballs P2: Max Calorie Row score time plus total calories

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Friday 1.08.21

OHS/FRONT SQUAT 1 Pause Squat (3-5 sec in the bottom) + 2 Squats 15min build to best set of 1+2 CONDITIONING 5 RFT 250m Row 12 Push-ups 9 Box Jump Overs 6 Squat Cleans (135/95)

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Tuesday 1.05.21

POWER CLEAN 15min to 3RM “touch and go” 4 ROUNDS: AMRAP 3 / REST 3 50 Double Unders (75 singles) 12 Lateral Burpees Max Power Cleans in remaining time R1: (95/65) R2: (115/75) R3: (135/95) R4: (155/105) score total power cleans

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Monday 1.04.21

SQUAT STAMINA 1 Front Squat + 3 Back Squat 15min to best and heaviest CONDITIONING AMRAP 18 (w/partner) P1: 12 Wallballs + 9 Power Snatch + 6 Box Jumps P2: Max Calorie Row/Bike alternating rounds scoring rounds, reps, and calories. Power Snatch (75/55)

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