CrossFit Ktown - CrossFitA1): Bench Press (5x3)A2): Ring Rows (5x5 @ 21X2, scale up or down appropriately)B): Metcon (AMRAP - Rounds and Reps)AMRAP 20 (competition): 25 ft plate OHWL 45/25lbs 10 burpees onto plate 25 ft plate OHWL 10 C2BXTRA): Metcon (Weight)Accumulate 90 seconds in tough plate pinch grip. Both hands same time. Clock stops [...]
CrossFit Ktown - CrossFitA): Back Squat (3x8 heavier than last week)B): Metcon (Weight)5 rounds (practice) - AMRAP 3: 3 power snatch 50% 6 push-ups 9 air squats Rest 1 min Score is weight which is used to deemphasize intensity and focus movement quality. Fx scale to 6 alt. DB snatches @ moderate weight.XTRA): Metcon (No [...]
CrossFit Ktown - CrossFitA): Back Squat (8x3 heavier than last week)B): Small (Time)3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m RunIn honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009To learn more about Small click here
CrossFit Ktown - CrossFitFX A): Push Press (2-2-2-2-2 w/ 2 sec pause in dip)SP A): Pause Split Jerk (2-2-2-2-2 w/ 2 sec pause in dip)B): Press (4x4 heavier than last week)C): Metcon (2 Rounds for reps)200m row 20 burpees 200m row Walk rest 6-8 min, x2.
CrossFit Ktown - CrossFitA): Back Squat (5x5 heavier than last week)B): Metcon (3 Rounds for time)50 cal bike 100 DU or 200 SU Rest 3 min 35 cal bike 75 DU or 150 SU Rest 2 min 20 cal bike 50 DU or 100 SU Score each individual round. Should be paced work @ sustainable [...]
CrossFit Ktown - CrossFitFX A): Deadlift (10-8-6-4 UB TnG - may only rest at lockout )Set of 10 will be logged.SP A): Clean and Jerk (2+1; 90%x2+1x2; 3 sec pause below knees)B): Metcon (AMRAP - Reps)EMOM 18 Practice: 1st - 15/12/9 cal row 2nd - 5 ring push-ups + 30 sec FLR 3rd - 15/12/9 [...]
#squadgoals & #squatgoals Let’s just do a quickie for you all today. Our Summer of Squats 2017 has begun. I am going to lay out the current template and introduce you to our new Saturday programming. Here we go! Monday – 3x8 squats, practice conditioning ~8-12 min (more O-lift focused) Tuesday – upper [...]
CrossFit Ktown - CrossFitA1): Pause Floor Press (5x3)A2): Bent Over Double KB Row (5x5)B): Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups12 min time capXTRA): Metcon (Time)Accumulate 60 seconds w/ BW/ BB held overhead. Score is total elapsed time.
CrossFit Ktown - CrossFitA): Back Squat (3x8 heavier than last week)B): Metcon (AMRAP - Rounds and Reps)AMRAP 12 (competition): 9 DB deadlifts (~70/50% BW) 6 burpees 3 DB PC (head of DB touching floor)XTRA): Metcon (No Measure)X1) L-hang: 20 sec, rest 10 X2) Wall walk: 1 rep + 20 sec hold, rest 1 min, x3-6
CrossFit Ktown - CrossFitA): Back Squat (8x3 - we'll build on this for 3 Saturdays)B): Metcon (6 Rounds for reps)12 min clock (competition): 1 min DU 1 min alt. DB snatches 50/35lbs 2 min DU 2 min alt. DB snatches 3 min DU 3 min alt. DB snatches Score each set.