December 5, 2021
668
Amrap 15m
10 alternating kb ground to overhead 53/35
10 split squats – left leg forward – no weight
10 split squats – right leg forward
10 traditional sit-ups
Split squats: step back line a reverse lunge. Knee touches the ground, straighten both legs but don’t step back up.
Traditional sit-ups: no abmat. Hands behind your head.
December 2, 2021
667
For time: Buy in: 30 clean & jerk 65/45 Then: 5 rounds of 10 push ups 10 squats 10 kb swings 53/35
November 30, 2021
Amrap 25m
Amrap 25 1000/700 m row 75 sit-ups (ab mat) 50 (25 per side) kb hang snatch 35 25 box overs with 35lbs. 20” box Both feet must touch the top of the box
November 27, 2021
For time:
50 rounds of 1 ground to overhead 95/65 1 burpee over the bar Ground overhead can be snatch or clean & jerk. Burpees: chest and thighs touch the floor, stand up and jump with a 2 foot take off over the bar. Stepping in any way is cheating.
November 24, 2021
664
EMOM 24 1: 12/10 cal row 2: 5 hex bar deadlift 3: 12 traditional sit-ups Deadlift weigh should be a heavy touch and go weight you can safely perform.
November 21, 2021
663
For time: 5 rounds 50 double unders or 125 jump rope 5 pull ups 10 per side hang kb snatch 35 15 burpees
November 18, 2021
662
Amrap 12 20 calories rowing 10 power cleans 95/65 Rx+ 155/125
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…