by abegayleisip | Jan 20, 2022 | Uncategorized
7Weightlifting15 minutes to completeFront Squat (5×5 @ 70%)CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
by abegayleisip | Jan 19, 2022 | Uncategorized
6WeightliftingSpanish Squat (Weight)Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band....
by abegayleisip | Jan 18, 2022 | Uncategorized
5Skill10 minutes : Athletes that have a good kip will complete one max set of kipping pull ups. Athletes that are not yet able to do a kipping pull up will work on a kip swing with the coach. Max Kipping Pull-Up (AMRAP – Reps)Metcon (3 Rounds for reps)50’...
by abegayleisip | Jan 17, 2022 | Uncategorized
4GymnasticsE2MOMx6Strict Pull-Ups (6 sets )Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep...
by abegayleisip | Jan 16, 2022 | Uncategorized
3Weightlifting20 minutes to completeDouble DB Bench Press (4×10)*Build to a moderate weight and stay the same or build across all sets. Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the...
