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021216 – All Along The Watchtower

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch + overhead squat.  Plan on hitting that weight for 2-3 sets. Metabolic Conditioning: “All Along the Watchtower” For time. 21-15-9 Hang power…

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021116 – CF Open 14.3

Context: Competition Mobility: Hip (playlist video here) Skill Practice Warm Up: none Strength: 5×3 Squat Clean or Pause Clean – 12 of 14 (same weight as Monday – approximately 90% of max, 5 sets of 3 reps, “across,” same weight for each set) Super…

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020916 -Ride The Ligthtning

Context: Practice Mobility: Ankle (playlist video here) Skill Practice Warm Up: Spend 8 min working up to a challenging thruster out of the rack.  If you missed push presses yesterday, work up to a relative max on the push press instead. Metabolic Conditioning: “Ride…

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020916

Context: Practice Mobility: Shoulder (playlist video here) Skill Practice Warm Up: Tabata hollow rocks (or static holds) Strength: 1-1-1-1-1-1-1 Push Press (7 sets of 1 rep, increase weight with each set) Metabolic Conditioning: “CrossFit Open 15.4” 8 minute AMRAP (as many rounds as possible) 3…

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020816

Context: Competition Mobility: Hip (playlist video here) Strength: 6×2 Squat Clean or Pause Clean – 11 of 14 (same weight as Saturday – approximately 90% of max, 6 sets of 2 reps, “across,” same weight for each set) Super Set: 6×4 half kneeling single…

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020716

Context: Practice Mobility: Hip (playlist video here) Skill Practice Warm Up: Spend 8 minutes working up to a challenging clean and jerk. Plan on hitting that weight for 2-3 ‘sets’. Metabolic Conditioning: “CrossFit Open 15.5” For time, 27-21-15-9 Row for Calories Thrusters…

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020616

Context: Practice Mobility: Shoulder (playlist video here) Strength: 7×1 Squat Clean or Pause Clean – 10 of 14 (increase weight from Wednesday – approximately 90% of max, 7 sets of 1 rep, “across,” same weight for each set) Super Set: 7×3 half…

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