Strength / Tue, Oct 21

Coach Ivan
Oct 20
1 min read

A) Every 2 minutes for 10 minutes:

10 Back Squats @ 55% of max

10-20 Push-ups

B) Every 2 minutes for 10 minutes:

10 Strict Press (as heavy as possible)

10 Bent Over Rows (as heavy as possible)

C) Every minute for 10 minutes:

2 Power Cleans @ 65% of max

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Strength / Sat, Dec 6

A) 15 Minutes to build to a heavy Bench Press B) 5 Sets of: 5-10 Bent Over Rows (as heavy as possible) 10 Dumbbell Split Squats/leg 10-15 Skull Crushers

CrossFit / Sat, Dec 6

Warm-up : Multi-station circuit 2 rounds: 200m Row 10 Med-Ball Cleans (Rx: 20/14 lb) 10 Burpee Box Step-Overs Strength | DB Complex 3 rounds: 5 DB Clean & Press/side + 5 Goblet Squats WOD (25 min cap)

CrossFit / Fri, Dec 5

Barbell Power Day Warm-up Barbell complex relay (teams of 2) 3 Power Clean 3 Front Squats 3 Push Jerks repeat 3 times Strength Back Squats 5x6 Bench Press 4x8 WOD | Partner Fran 42-30-18 BB Thruster (

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Adrian Van Poppel

Oct 22

185#/15 push ups

75#/115#

155#

James Mesick

Oct 21

135 Sq / 10 PU

80 SP / 125 Row

135 PC

zimzotts

Oct 21

Finished at 95 BS/10PU

85 row/50 strict press

105 power cleans by end

Edited