April 18, 2021
599
Every 5 minutes for 20m (4 rounds) *edited for clarity.
20 cal row
10 clean & jerk 95/65
Amrap until the the 4 min mark.
Burpees
Each 5 minute round is 4 minutes of work and 1 min of rest. Then straight into the next round. The score is the amount of burpees you can complete from the 10 clean & jerk until the *min of 4.
0-4 row, clean & jerk amrap burpee 4-5 = rest.
Score burpees.
April 15, 2021
598
Amrap 30 10 box overs 20” (Jump, step. I don’t care. Both feet touch the top) 20 trap bar deadlift 95/65 high handle 30 sit-ups 40 double under / 110 jump rope Rx+ 135/95 on trap bar Trap bar: just a deadlift. Hands should stay to your sides. Use the high bar grips. If something […]
April 12, 2021
597
For time: 100 kb swings 53/35 50 alternating kb ground to overhead 20 kb hang snatch (10/10)
April 9, 2021
596
Amrap 15 6 deadlift 95/65 4 hang clean 2 shoulder to overhead 1 front squat 5 pull-ups. Scaling: if you can’t get through the barbell complex without dropping the bar(easily), you should scale the weight. This should be engine, not muscle failure. if you’re pausing to build strength prior to the s2oh, you’re missing the […]
April 6, 2021
595
Amrap 12m 20 pushups 30 abmat sit-ups 40 double unders or 100 jump rope.
April 3, 2021
594. Grace
30 clean & jerk for time Rx 95/65. Rx+ 135/95. 135 is the CrossFit rx for grace. This is a super sprint. My personal PR on this wod is 1:48. Under 4 is good. Choose a weight that you can you can touch and go for at least 5 reps. It’s up to you to […]
March 31, 2021
593 repeat-ish
5 rounds for time: 20 kb swings 53/35 30 sit-ups 40 double unders or 90 jump rope See 2.8.2021 wod 576
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…