Friday, November 22, 2019
six distances, each for time; rest amply between distances: 200m run 100m run 400m run 200m run 800m run 400m run Today’s Common Scaling Options: +Run: reduce distance of each run to ~3/4x or 1/2x; row, bike (Your coach will talk to you about additional scaling options not already listed)
Thursday, November 21, 2019
12 rounds for time: 9x wall ball @ 20/14-lbs., 10-ft. target 1x clean and jerk @ 205/145-lbs. workout courtesy of crossfit linchpin Today’s Common Scaling Options: +Wall ball: lower target height and load of ball, reduce number of reps each round +Clean and jerk: reduce load to equal ~70% of 1RM (Your coach will talk […]
Wednesday, November 20, 2019
With a continuously running clock, you have 15 minutes to complete an 1000m row and as many rounds as possible of: 100m farmer’s carry @ 100/70-lbs. 10x box jump, 36/30″ platform This workout is scored by the total rounds completed. Today’s Common Scaling Options: +Row: reduce distance, bike or run +Farmer’s Carry: reduce weight of […]
Tuesday, November 19, 2019
two cycles, as many rounds as possible in six minutes; rest three minutes between rounds: 30x double under 10x single-arm dumbbell snatch @ 50/35-lb. db (alternating, total) 3x muscle-up Today’s Common Scaling Options: +Double under: reduce reps, single under, row, bike +Single-arm snatch: reduce weight, muscle snatch +Muscle-up: banded strict muscle-up, challenging pull-up variation (Your […]
Monday, November 18, 2019
five rounds for time: 10x front squat @ 135/95-lbs. 10x lateral burpee Today’s Common Scaling Options: +Front squat: reduce load to ~55% 1RM, dumbbell front squat +Lateral burpee: regular burpee, reduce reps (Your coach will talk to you about additional scaling options not already listed)
Sunday, November 17, 2019
four rounds, rest exactly one minute between rounds: +2 minutes to complete a 100m medicine ball carry and then max calories on the rower. +2 minutes to complete 25 pushups and then max goblet squats @ 55/35-lbs. This workout is scored by the combined total of row calories and goblet squats from all four rounds.
Saturday, November 16, 2019
three rounds for time: 16x deadlift @ 225/155-lbs. 8x single-arm dumbbell push press, R @ 45/30-lb. dumbbell 8x single-arm dumbbell push press, L 16x toes-to-bar
Friday, November 15, 2019
bench press 1-1-1-1-1-1-1 Compare results to July 30, 2019.
Thursday, November 14, 2019
three rounds for time: 20x box jump, 30/27″ platform 25x hang power snatch @ 75/55-lbs.
Wednesday, November 13, 2019
clean 3-3-3-3-3 Compare results to July 13, 2019.