3 sets not for time: 1 rope climb 10 pull-ups. Strict ring dips 10 alt pistols 3 rounds for time: 400m run 20 push ups 7 power snatch (135/95) “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew – again with the basics – […]
500m run 3 rds of: 50 double unders 12 Power cleans (135/95) 500m run Double Under Tips from the CrossFit Journal Congratulations to a few of our ACF Members for getting their learning on this past weekend! Chris K and Mario G attended the CrossFit Level 1 Cert in San Antonio this weekend. Ashley G […]
In 15 min work up to your heaviest power clean for the day. 3 rounds for time: 300m run 15 ring dips 9 burpees Cash out: coaches choice
Treat this as an active recovery workout. 3 rounds for time: 500m row 15 Russian KB swings 20 push ups Spend the rest of the time foam rolling, laxing, and stretching any problem areas.
Warm up: coaches choice 3 rounds for time: 500m row 400m run 15 burpees Spend the rest of the time stretching, laxing, and foam rolling.
4 sets of: Back squat x 5 @ 75-80% Rest 2-3 min 3 rounds for time: 400m run 12 squat cleans (135/95) 35 Double Unders
4 sets of: Bulgarian split squat x 6 each leg Rest 30 seconds 60 meter(4 trips across gym) OH dumbbell walk Rest 90 sec 3 rounds for time: 400m run 15 DB Thrusters (50/40)
3 rounds for time: 800m run 20 box jump overs (24/20) 15 ring dips *spend 15 minutes foam rolling, laxing, and static stretching
Warm up: Emom 6: 1 round of Cindy 3 rounds for time: 30 KB Swings (53/40) 30 wall ball (20/14) 30 calorie row Core: Coaches choice
3 sets not for time: 12 T2B 30 double unders 10 alt pistols 3 rounds for time: 400m run 12 BW deadlifts 21 box jumps (20) Please take advantage of the opportunities you get to practice these movements. The open is right around the corner and we wanna make sure that you guys aren’t afraid […]