Strength – D/E Lower Banded DL 8×1 @ 40-50% + band tension Max DL -200 = Purple band 200-300 = red band +300 = Green band *go heavier than last week if can keep perfect form Conjugate A1) Seated Box Deadlifts w/ Band from front 4×5 A2) Sti... Continue Reading

Crossfit Strike at 9:00 a.m.! Bring your gloves!

ME – Max back squat off of 12″ box Conjugate 3 rounds of; 8 russian kb swings (w=35 in each hand, m=55 in each hand) 8 box jumps (w=24, m=30) then 60 rev. hypers accumulate 3 minutes of hanging from bar with hips and knees bent at 90 degrees (... Continue Reading

Practice power snatch/hang snatch 5 x 1 @ 50% power clean/hang clean 5 x 1 @ 50% WOD Farmers carry (kb’s or plates) 200m 50 kb snatch (35/55)*25 each arm Farmers carry 200m 50 wall ball Farmers carry 200m 100 double unders Farmers carry 200m women=... Continue Reading

ME Floor Press max with bands around back ( med. width grip) bench < 200 use red bench > 200 use purple Conjugate A1). Unstable bench close grip (hang kb by band) 3 x 10 A2). Arm supported on box one arm kb row 3 x 10 B1). Standing kb front press (s... Continue Reading