January 24, 2020
573
Emom 24
1: 10 cal row
2: 20 alt reverse lunges
3: 60 jump rope or 30 DU
Rx+
15 cal row
20 alt rev lunges + 45# bar front rack.
January 21, 2020
572
For time: 10 burpees 20 Russian kb swing 53/35 9 burpees 19 rkbs 8 burpees 18 rkbs 7 17 6 16 5 15 ……. ….. 1 burpee 10 Russian kb swing
January 18, 2020
571
AMRAP 12m 1 deadlift 1 hang clean 1 shoulder to over head Then 2 dl, 2 hang clean, 2 s2oh 3…4… until time runs out. Round 5 would be 5 dl 5 hang clean 5 s2oh Rx weight 95/65. Rx+ 135/95
January 15, 2020
570
AMRAP 15 – rx= completed wearing a 45# vest Buy in: accumulate 2 minutes hanging from a pull-up bar Then: AMRAP 15 squats 10 push-ups (hands on 45# bumpers) 5 knees to elbows Buy in is only done once. It’s 2 minutes hanging total. If you drop after a minute, you must complete another minute. […]
January 12, 2020
569
For time: 5 rounds 30 kb swings 53/35 15 cal row 5 strict pull-ups
January 9, 2020
568
EMOM 20 1: 10 burpees With remaining time in the minute: AMRAP clean & jerk 95/65 2: rest Score total clean & jerks. Rx+ 15 burpees
January 6, 2020
567
For time: 50 front rack reverse lunges 65/45 BB 50 power snatch 65/45 Rx+ 95/65 Snatch = bar goes from the ground to overhead in one motion.
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…