072117

072117 – CrossFit Warm-up General Warm-up Front Rack Mobility Clean Prep Strength Power Clean 2×3 @50% 3×3 @60% 2×3 @70% 3×2 @80% Conditioning 3 Rounds for Time: 15 KB Swings (55/35) 12 KB Dead Cleans (6 per arm, 55/35) 10 KB Racked Lunges (5...

072017

072017 – CrossFit Warm-up General Warm-up Overhead Mobility Movement Prep Strength Split Jerk 3-3-3-3-3 Work up to a heavy triple Conditioning 4 Rounds for Total Reps: 1 Minute Push Press (95/65) 1 Minute Bar Facing Burpees 1 Minute Abmat Sit-ups 1 Minute...

071917

071917 – CrossFit Warm-up General Warm-up Posterior Chain Mobility Movement Prep Strength 15 Minutes: Tire Flips Partner Up – go length of the building, alternating reps Double up if necessary Conditioning 4 Rounds for Time: 3 Deadlifts (315/225) 6 High...

071817

071817 – CrossFit Warm-up General Warm-up Overhead Squat Mobility Movement Prep Strength Overhead Squat 3-3-3-3-3 Work up to a heavy triple Conditioning As Many Rounds as Possible in 12 Minutes: 5 Front Squats (155/115) 10 Kipping...