Workout of the Day 09-09-16
Strength
Deadlift 4 x 8, 1 x 6
First set of 8 at 60%, build throughout to ~80%
Condtioning
8 Minutes, As Many Rounds as Possible:
10 Power Snatch 75/55#
10 Toes to Bar
Please Post Results to TRIIB.
Workout of the Day 09-08-16
Strength
3 x 5 Push Press + 5 Push Jerk
Conditioning
5 Rounds
30 Wallballs 20/14
200 Meter Run
Please Post Results to TRIIB.
Workout of the Day 09-07-16
CrossFit Total
Establish One Rep Max In:
Back Squat
Strict Press
Deadlift
Please Post Results to TRIIB.
Workout of the Day 09-06-16
Strength
6 Minutes of Push-Ups
:30 On, :30 Off
Conditioning
18EMOM
1. 200 Meter Row
2. 3 Rope Climbs
3. 40 Double Unders
Please Post Results to TRIIB.
Barbell Week of 09-05-16
Tuesday
Back Squat 5 x 5
Front Squat 5 x 6
Deadlift 3 x 4
Thursday
Back Squat 5 x 5
Deadlift 4 x 5
Finisher
Olympic Weightlifting Week of 09-05-16
Tuesday
Power Snatch + Snatch
Power Clean and Jerk
Sunday
Max Clean and Jerk
Max Front Squat Triple
Workout of the Day 09-05-16
"Hotshots 19"
6 Rounds
30 Squats
19 Power Cleans 135/95
7 Strict Pullups
400 Meter Run
Support the families of the fallen hotshots here.
In Memory Of:
Jesse Steed, Wade Parker, Joe Thurston, William Warneke, John Percin, Clayton Whitted, Scott Norris, Dustin Deford, Sean Misner, Garret Zuppiger, Travis Carter, Grant McKee, Travis Turbyfill, Andrew Ashcraft, Kevin Woyjeck, Anthony Rose, Eric Marsh, Christopher MacKenzie, and Robert Caldwell.
Endurance 09-07-16
12 x 100 Meters
Run the straights, walk and jog the curves
Start at 800 Meter pace, work towards sprints last 2 laps
Workout of the Day 09-04-16
6 Rounds for Form and Load:
3 Squat Snatch
5 Bench Press
15 GHD SitUps
:30s Handstand Hold
Please Post Results to TRIIB.
Workout of the Day 09-03-16
"Triple Threes"
3000 Meter Row
300 Double Unders
3 Mile Run
Please Post Results to TRIIB.