Strength – Front Squats Check numbers from 9/16, Add 5-10#, Lift: 5 – 5 – 5+ Between each set of F. squats: 3 rounds 1 rope climb, 30 DU Met Con: EMOM – 10 5 Power Snatches Then, 21-15-9 Burpees Box Jumps (24/20) (not burpee box jumps)Read More
StrengthDeadliftCheck #s from 9/12, add weight to your DL and work:5 -5 -5+ Met ConLurong Living Wod 3 11 Minute AMRAP: Ascending Ladder 3, 6, 9, 12, 15, 18….. of the following movements: Wall Balls Box Jumps Deadlifts Make sure to watch the video and read everything on this page! All Standards are the same...Read More
Skills & Drills Strength Accessory work! Todays work is centered around foundational strength of the CrossFit Gymnastic course and movements. Not only are these movements an extended range of motion, they are rotational strength work. There’s three phases of athletic movement, Isometric, Concentric (the shortening of a muscle), and Eccentric (the lengthening of a muscle)....Read More
StrengthBehind the neck split jerk 5 x 3 (work up to 90+% of your push press)WATCH VIDEO!! Copy and paste into your browser.https://www.youtube.com/watch?v=NJSh5cpeJc4 Met ConAMRAP- 18 minutes5 Front Squats (60-65% of 1 RM)10 Push-ups10 GHD Sit ups25 DUs Read More
Back SquatCheck your numbers from 9/9, add 5-10#, complete the following sets:5-5-5+ Lurong Living WOD“Capacity Test”Choose your level below and review details as well as movement standards.13 Minute AMRAP: 10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed. 4 Minutes of...Read More
