July 6, 2023
735
5 rounds for time:
10 per side kb hang clean & jerk 53/35
20 abmat situps
20 push ups
20 air squats
Kb jerk comes from the front rack, not kb on the shoulder. These will get real heavy, real fast. If you struggle on the first round I strongly suggest you drop weight.
Push ups: I dunno man. This is by far the worst movement for everyone. Neutral stiff spine, elbows lock out. Don’t arch your back up/ bend at the hips, don’t break at the hips. Everything stays locked.
Squats: Go to or below parallel. Meaning the crease of the hips is below the top of the knees. Another issue I see constantly is not locking out. The hips lock out at the top as well as the knees.
July 3, 2023
734
AMRAP 20m 500m row 40 kb swings 53/35 30 box over 20″ 20 shoulder to overhead 65/45 10 pull ups Box over: both feet touch the top and both sides on the floor. Pull ups: Chin Over bar. Full elbow extension at the bottom. Shoulder to overhead: Elbows locked out at the top. Ears between […]
June 28, 2023
733
Emom 24 – edited. Auto correct got me 1: 15 abmat sit-up 2: 50 jump rope 3: 5 front squat – choose weight. If you find it slow, do 20 sit-up and 80 jump rope.
June 23, 2023
732
AMRAP 1530 hang clean & jerk 65/4530 burpees Pro tip: You’ll pass out before you die.
June 20, 2023
731
For time: 1000m row 100 box over 20” 100 kb swings 53/35 100 ab mat sit-up Box over: both feet touch the top and both sides.
June 15, 2023
730
AMRAP 12m30 kb hang snatch 35/little red (divide evenly between sides as you need)20 push ups15 abmat situps
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…