Warm up: Warmy+ Weightlifting; clean and jerk – 2@60%, 2@65%, 2×3@70% Xfit WOD: 21,18,15,12,9,6,3 for time of; Front squat (95/65) 3,6,9,12,15,18,21 for time of; Hang snatch (95/65) Pull up work; 18,11,10,10,9

Warm Up: Warmy+ Weightlifting: Perform the following sequence; power clean, front squat, push press, back squat and finally push press – this equals 1 set. Complete 5 sets – increasing weight each round (aka the Bear Complex). Focus on fundamentals not so much speed. Xfit WOD: Complete 1 round for time of; 50 power cleans […]

Warm up: Warmy+ EMOM for 8 minutes of; 2 touch and go snatches  Xfit WOD  3 Rounds of: 100 ft walking lunges with barbell held overhead, 30 box-jumps @24″/20″ 20 wall-ball shots @20/14LBS, 3 wall walks  Pull up work; 17,11,10,9,9

Gone skiing!  See you Wednesday. 

Warm Up: Warmy+ Weightlifting Front squat 5,5,3,3 warm up using 2 sets of 7 reps each at 50% of 3RM and 60% of 3RM then start the sequence. During rest periods practice 5 HSPU’s for a total of 15 Xfit WOD: 5 Rounds For time with a Partner: 6 Curtis P’s (total, one working at […]