Tuesday, February 12, 2019

Hello all!

Keep up the hard work throughout this week. Consistency will pay off more in the long run more than anything else you can do in the gym.

Get in and get to work and then follow through from there.

CrossFit - 6/12/330/430/530


7mins to complete

3sets x 3reps of Push Press

and then

3sets x 6reps of Strict Press

You will come down a ton in weight for the second part to build some muscular endurance through the shoulders.


4 Rounds - Rest 1 minute after each round

10 Deficit HSPU/HSPU/Box HSPU

20 Hang KB Snatch (10 per arm)/American KBS

50 DU’s/100 SU’s/60secs Skipping Practice

Give the legs a break and get at those shoulders.

LiveFit - 9am


30on - 30off x 5 rounds

Row for cals

MB Situps

Shuttle Runs



Building some core and some cardio here.


Downward Dog x 30secs x 3

Pigeon Pose x 30secs x 2 each leg

Child’s Pose x 30secs x 3

Adaptive - 1030am


Pullups x 5reps x 3sets

5cal Bike x 3 sets


16min AMRAP

8 Shuttle Wheels

12cal Row

16 WBS

12 Ball Slams

8 DB Clean & Jerk - 4 per arm

CrossFit 101 - 730pm


Snatch Review - We will review the snatch you learned last night for about 10 minutes.

Take the time to review using your hips for power to move the barbell.

After that we will get into some back squats and pullups

Back Squats x 5reps x 3sets

Pullups x 3reps x 3sets

Take about 10 minutes to complete this work, working on form and efficiency.


15min AMRAP for quality

10 Shuttle Runs

10 Pushups

10 Ring Rows

10 Front Squats (light weight, just barbell)

10 MB Situps

- Team 782