by abegayleisip | Sep 30, 2022 | Uncategorized
ValitusFit – Sat, Oct 1Wodapalooza Online Qualifier WOD 4 & 5 (Time)<p>1,000M Row<br />– straight into - <br />10 Devils Press (25, 15Lb)<br />10 Hand Release Push Ups<br />30 Bodyweight Step Overs (24”,...
by abegayleisip | Sep 29, 2022 | Uncategorized
FRIDAY THROWDOWNMetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg...
by abegayleisip | Sep 28, 2022 | Uncategorized
Week 3 Day 4SkillHandstand Push-ups (8 Min Emom)Advanced: 5-7 Reps each minute Int:4-6 Reps each min Begin: 2 Reps + 4 Pike or 6-8 Pike Shorter time domain but increased volume.MetconMetcon (Time)10 down to 1 DB Bench 30 Double Unders after each round Rx: 50/35s S:...
by abegayleisip | Sep 27, 2022 | Uncategorized
Week 3 Day 3SkillSquat Snatch (1×1)Spend time discussing snatch positioning and cycling the squat snatch at a controllable weight before startingt todays metcon.MetconMetcon (Time)CrossFit.com 220915 For Time: 21 Squat Snatches 42 Cal Row 15 Squat Snatches 30 Cal...
by abegayleisip | Sep 26, 2022 | Uncategorized
Week 3 Day 2StrengthPush Press (4×3)4×3 at 75% Pause reps. Pause at bottom of dip for 1 secondMetconMetcon (Time)For time: 100 WB Shots (20/14 – As Needed) 80 Ab Mat Sit Ups 60 Cal Row 40 Pull Ups (Banded Pull Ups) 20 Cleans (135/95 –...
by abegayleisip | Sep 25, 2022 | Uncategorized
Week 3 Day 1StrengthFront Squat (3×5)3 sets of 5 reps at 70% First two reps have tempo at 31x1MetconMetcon (3 Rounds for reps)Three 3min Amraps 3 Min AMRAP 200 M run AMRAP Hang Power Snatch Rest 90 Seconds between Rounds Rx+ 75/55 add 10# each round Rx: 55/45 add...
