Find 3RM Back Squat (20 min) Find 3RM Press (20 min) After an initial warm-up take 20 min to find a 3RM squat. The second rep should be difficult. The third rep should be very difficult. DO NOT FAIL. Warm up ~5 min for the press and then take 20 min to find the 3RM […]
For time: Row 1000m Then immediately perform 3 Rounds: 15 Chest to Bar Pull Ups 25 KBS (53/35#) 35 Double Unders (sub Tuck Jumps) It’s ALL for time. Only 1 row. Then the 3 rounder. […]
Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to […]
In CrossFit we perform Hero WODs to honor first responders who have fallen. I’ve written some about these workouts HERE and HERE. I, like many of you, wish we didn’t have to see these come up. Not because they’re hard workouts. Not even close. It’s because it means another loss of life. Each time we […]
Snatch Technique Here’s what we’re prepping tomorrow: Back tight on the start. Hips and shoulders rise together. Push knees back. They should be vertical when the bar gets there. Explode. Drive your chest and head up to open the hips. ___ Randy For Time: 75 75# Power Snatches In honor of Randy Simmons, 51, a […]
