12/3/2016

Posted by Coach Brian on November 30, 2016
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Category: Big Horn Barbell
A. Snatch: 5 x 4 @ 75% B. Front Squat: work to two heavy triples C. Jerk Recoveries: 3 x 3 @ 100-105%

11/30/2016

Posted by Coach Brian on November 29, 2016
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Category: CrossFit Daily Workout
A. Deadlift: 3 x 10 @ 50% (10-10-10) B. For time: 150 KB swings, 55/35#* *Every time you break a set, execute 15 double-unders 16-min cap Fitness -KBS: 75 reps @ 35/25# -Double-unders: 2x singles

11/29/2016

Posted by Coach Brian on November 29, 2016
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Category: Big Horn Barbell
A. Clean: 5 x 4 @ 75% B. Snatch Deadlift: 3 X 3 @ 100-105% C. Conditioning: 25 GHD situps

11/29/2016

Posted by Coach Brian on November 28, 2016
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Category: CrossFit Daily Workout
A. Front squat: 3 x 5 (5-5-5) @ 75%  B. Thruster, Pull-up, and Burpee Ladder! 0:00 – 1:00: 1 Thruster, 75/55# 1 Pull-up 1 Burpee 1:00 – 2:00 2 Thrusters 2 Pull-ups 2 Burpees Continue this pattern for a total of 12 minutes. Work until the last person cannot finish the EMOM (12-min cap)…everyone else completes an AMRAP once you can no longer finish in 1 minute Fitness Thruster: 55/35# Pull-up: Ring rows

11/28/2016

Posted by Coach Brian on November 27, 2016
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Category: CrossFit Daily Workout
A. 15 minutes to practice rope climb technique B. EMOM for 20 minutes: Odd minutes: 5 Toes-to-Bar Even minutes: 3 Wall Walks *Rest the remaining time, until the top of the next minute Fitness -Toes-to-Bar: Knees-to-Elbows or Knee raises