July 28

CrossFit Crag – CrossFit Dts ladder (Time) Dt= 12 dl 9 hang power cleans 6 shoulder to overhead 4 rounds of dt (115,75) 30 bar facing burpees 3 rounds of dt (135,95) 25 bar facing burpees 2 rounds dt (155,105 20 bar facing burpees 1 round of dt (185,125) 15 Read more…

July 26

CrossFit Crag – CrossFit Bench Press (5-5-5-5) First set should be above 65% of 1 rm, then build from there to heavy set of 5 Metcon (AMRAP – Rounds and Reps) 9 min Amrap 12 kb snatches (53,35) 6 each 30 double unders

July 25

CrossFit Crag – CrossFit 4 for 4 (4 Rounds for reps) 4 mins max calories assualt bike Rest 3 mins 4 min max squat cleans (135,95) Rest 3 minutes 4 mins burpee bj overs 24,20 Rest 3 minutes 4 min max ground to overheadIf more than 12 people in class Read more…

July 22

CrossFit Crag – CrossFit Half kneeling press (4 x 6 each side ) Single Arm Bent Over Row (4 x 6 each side ) Metcon (AMRAP – Rounds and Reps) 14 min Amrap 200 m run 15 wall balls 15 push ups200 m run = 20 reps

7/21

CrossFit Crag – CrossFit Deadlift (3 x 4 all sets should be above 80% of 1 rm ) May increase or stay across, should be smooth (Time) 21-15-9 Front rack lunge (155,105) PullupEach step counts as a rep Must alternate From floor

July 20

CrossFit Crag – CrossFit Clean + clean and jerk (Heavy complex ) One clean drop bar then one clean and jerk Clean and jerk Emom (Weight) Emom 8 Clean and jerk x 2 ** may increase or stay same across Start around 70-80% of earlier achieved