Wednesday Workout

Tomorrow's Workout:

Bench- 3x5 or Wendler week 2
then
Dumbbell weakness work

then

3 rounds:
15 hang power cleans
15 burpees

then (if time allows)

Hollow rock work

Tuesday workout

Phone post

Back squat- 3x5 progression, 5x5 or wendler week 2

Then

3 rounds:
2 laps around Nelson
21 overhead squats
12 chest to bar pullups

Rest Day Videos

Cool video from Crossfit main site.
Get ready to tear it up this weekend.

Tomorrow's Workout:
Bench- progression or Wendler
then
Tricep work with db's

then

3 rounds:
10 broad jumps (at least 6 feet)
21 kettlebell swings
24 pushups

Rest Day Videos

I'm going to try to post some videos on rest days. Here are some video of great breaststroke technique- rebecca soni and sean mahoney.






Swimming Videos on Floswimming

Tuesday Workout

We're going to take Friday off this week because of the double-header this weekend.

Tomorrow's Workout:
12x1 snatch 65%, :30 rest between
then
12x1 clean 65%, :30 between

then

15-10-5
snatch-grip deadlifts
pullups
10-20-30 double-unders between deads and pullups

Start of J-Term

Back from a break in posting and a tough training trip in Florida. Shout out and thank you to Crossfit Fort Lauderdale for letting us work out with them! Great facility and great coaches. The rest of the season we have some quality training and strength programming planned.  Tomorrow is going to pretty light in terms of met-con. We're going to try to recover from the past week and gear up for a pair of home meets this weekend.

Tomorrow's Workout:

Back squat work- add weight to 3x5 progression, 5x5, or Wendler week 1

then

4 rounds:
:30 dumbbell push press
:60 rest
:30 burpees
:60 rest
:30 situps
:60 rest