CFNA - BuildWeightliftingAll lifts are based off of 75% of 1 Rep MaxWeightliftingSplit Jerk (3 x 4)Power Snatch (3 x 4)Power Clean (3 x 4)Weighted Step-ups (3 x 6)Stiff Legged Deadlift (3 x 6)Bench Press (3 x 6)…Read More
CFNA - CrossFitWeightliftingFront Squat (Work to a heavy single)Today's the day! Get that PR!! Compare to 9/19/17MetconMetcon (Time)4 Rounds 12 Wallballs 20/14 24 DUs Then 10-8-6-4-2 Box Jumps 24/20 Pull-ups (Rx+ 1 Bar MU + 2 CTB + 3 Pull-ups for each round)…Read More
CFNA - CrossFitWeightlifting2 Push Press + 2 Push Jerk (Work to a heavy weight of the complex)MetconMetcon (Time)21-15-9 Air Squats Hanging Knee Tuck (Rx+ T2B) Deadlifts 155/105 (Rx+ 185/125) Push-ups (Rx+ Ring Push-ups)…Read More
CFNA - LaunchMetconMetcon (Time)12 Burpees 36 DUs 16 Cleans 95/65 12 Burpees 36 DUs 12 Cleans 95/65 12 Burpees 36 DUs 8 Cleans 95/65 Timecap: 15 minutes Pace yourself, this one is SPICY. Cleans can be Power or Squat.Core Training4 x 8 Hollow Body Deadbugs 4 x 12 Back Extensions…Read More
CFNA - CrossFitWeightliftingBack Squat (5 x 3 @75-78%)take 1:30 rest between setsMetconMetcon (Time)Rx 4 Rounds: 24 DUs 8 Burpees (Rx+ Burpee BJ 24/20) 12 Pull-ups (Rx+ Bar MU for first 2 reps)…Read More
CFNA - LaunchWeightliftingSplit Jerk (1 x 1)Work on technique and build up to a heavy single for the day.MetconMetcon (AMRAP - Reps)14 minute EMOM 1st: 16 KB Snatches 35/20 2nd: 12 BJ 24/20 3rd: 8 Burpee Bar Touch 4th: MAX Rep Wallballs 15/10 5th: Rest ***Repeat for 3 Rounds. Score is Total WB reps.…Read More