Monday 7-27-15
STRENGTH For Time: Alternating Minutes for 14 Minutes 600M Row Performance: 1 Minute Rest Odd Minute: Clean to Thruster to Jerk x2 with 65% of... Read More
Monday 7/27/15
Snatch 60%/3, 70%/3, 80%/3×4 Clean & Jerk 60%/3, 70%/3, 80%/3×4 Back Squat X/4, X/3×3, X/2×2 Hyper 5k/12×3, GHSU/12×3
Saturday 7-25-15
“BRADLEY” 10 Rounds For TIme 100 Meter Sprint 10 Pull-Ups 100 Meter Sprint 10 Burpees 30 Seconds Rest U.S. Air Force Senior Airman Bradley R.... Read More
Saturday 7-25-15
Mock Meet Next Weekend Build to your openers and record warmups and figure out what attempts you will take.
Friday 7-24-15
STRENGTH 3 Rounds “Fight Gone Bad Style” Back Squat Wall Balls 70%/5, 75%/4, 80%/3, 85%/2, 90%/1 Double Unders Then Max Reps @70% V-ups *add 1-2... Read More
Tom Sovocool
Matt and Melissa York are excellent coaches. I have seen Matt coach in both a crossfit and olympic weightlifting setting. As a crossfit coach, Matt... Read More
Thursday 7-23-15
Power Snatch 60%/2, 65%/2, 70%/2, 75%/2, 80%/1 Clean & Jerk 60%/2+1, 70%/2+1, 80%/2+1, (85%/2+1, 90%/1+1)x3 Snatch Pull 100%/3×4 Planks 3x1min
Wednesday 7-22-15
Snatch 60%/2, 70%/2, 80%/2, (85%/2, 90%/1)x3 Power Clean & Jerk 60%/2+1, 65%/2+1, 70%/2+1, 75%/2+1, 80%/1+1, Front Squat X/4×2, X/3×3 RDL X/5×4
Wednesday 7-22-15
STRENGTH “ELIZABETH” EXTRA / OPTIONAL Every 1:30 for 9 Minutes 21-15-9 8 Rounds 3 Close Grip Bench Press Ring Dips 150m Sprint 5 SL RDLs... Read More
Tuesday 7-21-12
Power Snatch 60%/1, 65%/1, 70%/1, 75%/1×3 Clean & Jerk 60%/4+1, 70%/4+1, (80%/4+1, 85%/3+1)x3 Clean Pull 100%/3×4 Push Press X/3×4