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Monthly Archives: February 2018

  • 01.03.2018

    28
    • Feb
    • 2018

    Strength ramp up to a heavy set of 1 turkish get up + 10 walking overhead lunges, perform strict pull ups for max reps after every set timecap 9’ turkish get up: use kettlebells or dumbbells strict pull ups: scale with reps first (do at…

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  • 28.02.2018

    27
    • Feb
    • 2018

      Weightlifting ramp up to your technical 1RM power snatch, timecap 10’, then drop down to 65% of your 1RM power snatch, then 10-10-10-10 unbroken power snatches ahafa timecap 7’, one set every ~2’ keep volume low on your 1RM power snatch Metcon Nancy 5…

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  • 27.02.2018

    26
    • Feb
    • 2018

      Gymnastics 6-12 sets of kipping toes to bar, each for max unbroken reps rest between 15 and 45’’ after every set, timecap 7’ perform more sets if your sets are smaller scale with range of motion, always kip! Strength find your daily technical 1RM…

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  • 26.02.2018

    26
    • Feb
    • 2018

      Strength 4 rounds of 10 bench presses ahafa 10-20 ghd hip extensions no time cap, estimated time 11’, one round every ~2.5’ Metcon EMOM18’ rotating through 2 rope climbs 8 unbroken thrusters ahafa 14/12 kcal bike scale rope climbs with reps first, then with…

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  • 25.02.2018

    24
    • Feb
    • 2018

      Weightlifting ramp up to your technical 1RM power clean and push jerk, timecap 10’, then drop down to 60% of your 1RM, timecap 2’, then 10-10-10-10 unbroken power clean and push jerks ahafa timecap 7’, one set every ~2’ if the weight is light…

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  • 24.02.2018

    23
    • Feb
    • 2018

      Metcon EMOM12’ rotating through 1’ hand stand hold 200m sprint 15 ghd hip extensions hand stand hold: scale by breaking up time first, then by reducing time, then with wall walk hold, then with box hand stand hold, then with push up hold, focus…

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  • 23.02.2018

    22
    • Feb
    • 2018

        Metcon CrossFit Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row

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  • 22.02.2018

    21
    • Feb
    • 2018

      Weightlifting ramp up to your technical 1RM power snatch, timecap 10’, then drop down to 60%, timecap 2’, then 9-9-9-9 unbroken power snatches ahafa timecap 7’, one set every ~2’ keep volume low on your 1RM power snatch Strength 4 rounds of 20 unbroken…

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  • 21.02.2018

    20
    • Feb
    • 2018

    Strength find today’s technical 1RM deadlift, timecap 10’, then drop down to 85-87.5% of your 1RM deadlift, timecap 2’, then 6 rounds of 4 deadlifts, timecap 12’, one set every ~2’ newer athletes substitute 6×4 with sets of 5, rest up to 1’ between sets…

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  • 20.02.2018

    19
    • Feb
    • 2018

      Gymnastics 10-20-30- … unbroken double unders timecap 5’ scale with 5-10-15- … or 2-4-6- .. first, then with 1-2-3- … unbroken sets of 3 single unders and 1 double under Metcon EMOM18’ rotating through 2 rope climbs 15 unbroken wall balls (12kg/9kg) 10 frontal…

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