February 20, 2020
571 heavy day
Back squat 5×12 (5 sets of 12)
Dynamic. Post heaviest if you choose. It really doesn’t matter. Squat heavy for you. Not heavy for Donk.
3 rounds not for time:
10 bent over barbell rows
5 strict pull ups
20 trx push-ups at the steepest angle you can manage.
February 18, 2020
570
AMRAP 15 5 hang clean 95/65 10 shoulder to over head 95/65 10 box over 24/20 20 Russian k. Swing 53/35 On box overs both feet must touch the top of the box. You don’t have to jump.
February 14, 2020
569
For time: 50 cal row 50 burpees. If you’re not sub 10, re-evaluate your career path.
February 11, 2020
578
AMRAP 10 10 push-ups 5 pull ups 15 squats 1/2 Cindy shuffled.
February 9, 2020
577
Emom 24 1: 5 power cleans. 2: 20 sit-ups 3: 30 double under / 60 jump rope. Weight: pick a safe and challenging weight. Rx+ 30 minutes. Sit-ups: 10, no AB mat. And no. Don’t hook your feet on/under something.
February 5, 2020
576
AMRAP 1510 push ups20 Alternating reverse lunges + 53/35 KB30 Double unders or 60 JR For the lunges, hold the KB at the chest with both hands. NOT on the shoulder.
February 2, 2020
575
For time 50 clean & jerk 65/45 25 burpees 50 cleans 65/45 25 burpees 50 s2oh 65/45 Rx+ 95/65
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…