July 1, 2020
617
For total time:
EMOM 18
1: 10 burpees
2: 10/7 cal rowing
3: 5 power cleans rx 135/95.
Then
3 rounds
10 burpees
10/7 calls rowing
5 power cleans
Score total time.
Start the metcon portion at min 18. So min 17 is your last working minute of the emom. Start the 3 rounds for time at min 18.
Rx + 12 burpees, 12/9 cal, power clean weight 155 +. 185 is ideal.
June 28, 2020
616
For time: 100 walking lunges with kb 35/little red 100 kb hang snatch (50/50 per side) divide however. 35/little red 100 double unders. / 250 jump rope Hold kb however you choose for lunges.
June 25, 2020
615
Amrap 4 3 clean & jerk 135/95 10 box jump overs 24/20 Rest 2 minutes Amrap 4 3 clean & jerk 135/95 10 calories rowing Rest 2 minutes Amrap 4 3 clean & jerk 10 pull-ups Score total rounds + reps. Rx+ 155. Rx stupid 185.
June 22, 2020
614
For time 10 rounds of 10 kb swings 53/35 10 pushups 10 alternating reverse lunges 53/35 10 sit-ups Lunges: hold kb however you choose above waist level. I have no clue how long this will take. 16-20 min maybe?
June 19, 2020
Amrap 20
Amrap 20 21 squats 15 hang clean & jerk 95/65 9 burpees Squats: crease of the hip below the top of the knee. Hips and knees lock out. Besides pushups, I see more crap squats than anything. Hang clean & jerk : bar stays above the knees.
June 16, 2020
612
For time: 100 hang kb snatch (50/50 per side) divide how you choose. 35/little red or DB if not available. 50 sit ups 100 kb shoulder to overhead 35/ little red. 50/50 50 sit-ups Score time. Remember, the proper kb front rack is fist under chin, elbow tucked, kb in the bend of your arm. […]
June 13, 2020
611
For time 3 rounds of 20 cal rowing 20 ground to over head 65/55 20 burpees Rest 2 minutes Post total time minus last rest.
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…