CFNA - CrossFitWeightliftingHang Power Clean (Work to heavy double)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 12 Push Jerks 115/80 (Rx+ 135/95) 18 Hanging knee tucks (Rx+ T2B) 24 Box Jumps 24/20 18 Burpees 12 Power Cleans 135/95 (Rx+ 135/95)
CFNA - CrossFitWeightliftingSplit Jerk (Focus on technique/footwork)3 x 3 @60-65% of 1RM 4 x 2 @70-75% 6 x 1 Heavy @80%+ Scaled: Push JerkMetconMetcon (3 Rounds for reps)14 minute EMOM 1st: 16 KB Snatches 44/30 (Rx+ 53/35) 2nd: 12 BJ 24/20 3rd: 8 Burpee Pull-ups (Rx+ CTB) 4th: MAX Rep…Read More
CFNA - CrossFitGymnasticsRope Climb (8 minute EMOM)1-2 Rope Climbs ***No Scaling today. Practice the foot lock, and partially ascend. Spicy -> Legless Jalapeno Cray Cray -> Legless while holding L-SitMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 Single Arm DB Push Press 45/35 (Rx+ 5…Read More
CFNA - LaunchWeightliftingPower Snatch (singles, focus on technique)MetconMetcon (Time)20 Power Cleans 95/65 20 Burpees over bar 20 Front Squats 95/65 20 Hanging Knee Tucks 20 Calorie Row…Read More
CFNA - LaunchWeightlifting1 Power Clean + 2 Front Squats (work to a heavy weight of complex)MetconMetcon (Time)5 Rounds: 8 KBS 44/30 8 Sit-ups 5-4-3-2-1 Cleans 95/65…Read More
CFNA - CrossFitSkillDU practice - 8 minutes Scaled: 15-20 double taps, get that jump right! Then add the jump rope. Rx: 15-20 DUs, EMOM Rx+: Unbroken Challenge 20-30-40-50 within the 8 min, take as much break as neededMetconMetcon (AMRAP - Rounds and Reps)20 minute…Read More