Monthly Archives: Jan 2017

Wednesday, February 1st

Benefits of Depth Jumps- Breaking Muscle Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every minute on the minute x 15 minutes: 1) 7 Push Jerks 115/75 2) 7 Pull-Ups 3) 10 Calorie Row The barbell...

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Tuesday, January 31st

36 Amazing Benefits (and Side Effects) of Coffee -Jen Reviews Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Hang Snatch High Pull x 5 reps rest 45 seconds Single Arm Bottoms Up KB Press x 8-10 reps rest 45...

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Monday, January 30th

5 Steps for Restful Sleep After Late Night Workouts- BarBend Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x 10 reps rest 90 seconds Move directly...

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Saturday, January 28th

The Secret to Pull-Ups -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps  (scale with Handstand holds or L...

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Friday, January 27th

How to Compete in the Open- CrossFit 12 Wrist Mobility Drills to Do at Work and Before Lifting -BarBend Performance is in red, Competition is in blue A1) 3 sets of: Front Rack Step Up x 8-12 reps each leg rest 60 seconds A2) 4 sets of: Strict...

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Thursday, January 26th

Performance and Competition are in red A) On the minute, for 21 minutes (7 sets): Minute 1:  Close Grip Bench Press x 3 reps @ 75-80% Minute 2: Row 250 meters Minute 3: Side Plank Kettle Bell Hold x 30 seconds each side B) On the minute for 21...

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Wednesday, January 25th

The Bar Muscle-Up with Boz- CrossFit Performance is in red, Competition is in blue, Links are in green A)  For Time 5-4-3-2-1 Hang Power Cleans 135/95 Front Squats Jumping Chest Bar Pull-Ups The Power Clean weight should be manageable for you and...

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Tuesday, January 24th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: 1) 3 Hang Power Snatches  2) 10 Pullups 3) 30 Double-Unders The Power Snatch should be on the medium-heavy side. Sub jumping pull-ups or ring rows and 15 attempts or...

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