by admingabfleming | Mar 21, 2023 | Uncategorized
CrossFit – Wed, Mar 22Open Gym!Today we will be taking on a Classic CrossFit Benchmark “Barbara” This will also serve as excellent “Murph” prep. Come in take it on Rx or scale it back to 1/2 Barbara.1/2 Barbara (Time)For Time:10 Pullups15...
by admingabfleming | Mar 20, 2023 | Uncategorized
CrossFit – Tue, Mar 21Clean and Jerk (Weight)Opt.1 -Test-55%x5, 65%x3, 70%x2, 75%x1, 80%x1, then 5×1 @ 85% of 1RMOpt. 2 -Build- 5×3 @ 70% of 1RMOpt. 3 -Tech-Met-Con: (AMRAP – Rounds and Reps)12 min AMRAP:12 Wallballs25 Single/Double-unders
by admingabfleming | Mar 19, 2023 | Uncategorized
CrossFit – Mon, Mar 20Shoulder Press (Weight)Opt. 1-Build- 5×3 Tempo (5sec. descent) @ 70% of 1RMOpt.2-Test- 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+Opt. 3 -Accessory Work-Sub shoulder press for Bench PressMet-Con: (Time)0:00-5:0010 DB STO/ StrictHSPUs15...
by admingabfleming | Mar 17, 2023 | Uncategorized
CrossFit – Sat, Mar 18
by admingabfleming | Mar 16, 2023 | Uncategorized
CrossFit – Fri, Mar 17Push Jerk (Weight)Opt.1 -Test-55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, Then PR AttemptOpt. 2 -Build- 5×3 @ 80% of 1RMOpt. 3 -Accessory Work-You may Sub Push Jerk for Split-JerkMet-Con: (AMRAP – Reps)4 min alt....
