Menu

CrossFit — November 15, 2021

CrossFit — November 15, 2021

2021.11.15 Warm-up 10 alt. lunges w/ twist 10 scap pulls 8 kip swings 6 hanging knee raises 4 hang power cleans 4 push jerk 4


0 Comments

CrossFit — November 13, 2021

2021.11.13 Metcon (Time) 0:00 – 15:00 4 RFT: 20 cal row 20 burpees over rower 20 ab-mat sit ups Metcon (Time) 15:00 – 25:00 3


0 Comments

CrossFit — November 12, 2021

2021.11.12 Warm-up :30 HS hold 10 front squat 8 push jerk 6 hang squat clean 4 box jumps (step ups) coach-led split jerk warm up


0 Comments

CrossFit — November 10, 2021

2021.11.10 Warm-up 200m jog / 250m row 10 air squats 8 front squats 6 thrusters 10 scap pulls 8 kip swings 6 RR / pull


0 Comments

CrossFit — November 9, 2021

2021.11.09 Warm-up :30 HS hold 5 up downs 1 wall walk coach-led snatch warm up (after 10:00 HSW practice) Handstand Walk (10 minute practice) 1


0 Comments

CrossFit — November 8, 2021

2021.11.08 Warm-up :30 bike / row 10 air squats 10 alt. box step ups :30 bike 5 front squats 5 push press 5 back squats


0 Comments

CrossFit — November 6, 2021

2021.11.06 Metcon (Time) with a partner: 0:00 – 10:00 100 power cleans (135/95)* 5 burpees** EMOM (starting @ 0:00) 10:00 – 12:00 rest Metcon (Time)


0 Comments

CrossFit — November 5, 2021

2021.11.5 Warm-up banded shoulder warm up 10 scap pulls 8 kip swings coach-led snatch warm up 3 Position Snatch (5 x 1) High Hang, Knee,


0 Comments

CrossFit — November 4, 2021

2021.11.04 Warm-up :30 row 5 inchworms w/ push up 10 scap pulls 8 kip swings 10 good mornings :30 row Metcon 4x 2:00 max unbroken


0 Comments

CrossFit — November 3, 2021

2021.11.02 Warm-up :30 dubz practice 10 air squats 5 inch worms w/ 2 push ups :30 dubz 10 jumping lunges 5 front squats Metcon (Weight)


0 Comments