September 6, 2021
640
AMRAP 20m
1 Burpee
1 clean & jerk 135/95
Increase reps by 1 rep each round.
1 each, 2 each, 3……… death.
If 5 touch and go reps isn’t WELL within your toolbox, scale weight. This is a workout that I believe should be scaled by most. IF you choose wrong and the weight gets too heavy to safely lift, take weight off. It doesn’t matter. Don’t get hurt.
Burpees: Chest and thighs touch the ground on every rep.
Jump at the top. Hands touch, light under the feet.
clean & jerk: Rep is complete with the bar OVER your head locked out. Ears between elbows that are locked out. Hips locked, knees locked, feel side by side.
Pro tip: Just because you can touch and go doesn’t mean you should.
August 31, 2021
Maxey abandons ship
8 rounds for time 11 wallball shots 20/14 10’/9’ 12 box jumps 24/20 Cash out (only after the last round) 1979m rowing 8 full years service beginning 11(November) of 2012. Kinda old. Born 1979
August 28, 2021
638
For time: 1000m row 90 squats -no weight 80 sit-ups 70 pushups 60 Russian kb swings 53/35 50 sit-ups
August 25, 2021
637
Amrap 15 50 deadlift 65/45 50 hang clean 50 shoulder to overhead *edited to lower weight.
August 22, 2021
636
Buy in: 50 sit-ups (do only once) Count down from 10 reps: Burpees Kb hang snatch per side 35/little red Cash out: 50 sit-ups Rep scheme is 10,9,8…….2,1. Snatch is per side. If you’re on the rounds of 10, you do 10 per side. Buy in and cash out are only done once.
August 20, 2021
635
Amrap 12 12 alternating kb box step up 53/35 20” box 30 sit-ups 12 kb ground to overhead 53/35 (double handed) 30 double unders or 75 jump rope Ground to overhead: hold the handle with both hands on the handle. Pick it up and lock it out over your head. Don’t over think it. Step […]
August 17, 2021
634
10 rounds for time: 10 hang snatch 95/65 10 burpees Hang snatch: weight goes from above the knees to locked out overhead in one motion. Clean and jerk would be scaling. Don’t hesitate to scale weight. Use a weight you can get several rounds unbroken.
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…