Monday, March 11, 2019

Monday Funday!

Starting off another week right here!

Get into the gym and get ready for a bit of hard work.

Been loving the nicer weather we have here. Who knows when we’ll be running outside!?

CrossFit - 6/12/330/430/530/630


E3MOM x 4 (12 minutes)

3 Heavy Power Cleans + Pullup Progressions

Grab a barbell and get it set up. For the first couple of rounds hit some touch and go reps and then for the last couple of rounds hit 3 heavy singles. Once you complete that work your pullups. Try some strict work, some kipping work, some muscle up work, whatever suits your current progression with this movement. Spend about 30-40 seconds on this.


5 Strict Pullups

5 Beat Swings

3 Bar MU’s

3 Ring MU’s

5 Scap Pullups


4mins on - 4mins off x 2 rounds

10 MU’s/20 C2B or Pullups or Ring Rows

20 Shuttle Runs

ME Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)

LIveFit - 9am


30secs on - 30secs off x 4 rounds

Goblet Squats


Reverse Lunges

MB Slams

Ring Rows


5min AMRAP
5 Burpees

5 Shuttle Runs

5 DB Snatch (per arm)

After doing some work to get your strength in we’ll have you moving a bit faster here!

CrossFit 101 - 730pm


EMOM x 6 Rounds (12 minutes)

0: 3 Hang Power Cleans

1: 3 Pullups (bands/partner) or 6 Jumping Pullups

We’ll learn what a power clean is from the hang and from the floor and we’ll practice the hip extension and then get to work on them in the EMOM where you will get to work on practicing better technique before adding weight. We’ll also get your working on your pullup strength.


4mins on - 4mins off x 2 rounds

15 Ring Rows

15 Shuttle Runs

ME DB Snatch

The hip extension you learned with the clean will translate to the DB snatch!

- Team 782