Unclassified

  1. BUILD 01.11.18

    CFNA - BuildWeightliftingAll lifts are based off of 65% of maxSquat Snatch (3 x 4)Clean and Jerk (3 x 4)Clean Pull (3 x 6)Weighted Step-ups (3 x 6)Behind The Neck Jerk (3 x 6)…Read More

  2. 01.12.18

    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

  3. Launch 01.11.18

    CFNA - LaunchWeightliftingPower Snatch (1 x 1)MetconMetcon (Time)50 HR Push-Ups 50 DUs 50 Medball Sit-Ups 40/30 Calorie Row 100 DUs 50 Lunges…Read More

  4. 01.11.18

    CFNA - CrossFitWeightliftingHang Power Snatch (work to a heavy single)Hang Power Snatch + 2 OHS (Rx+ option, work to a heavy weight of complex)MetconMetcon (Time)50/40 Calorie Row 100 DUs 50 Lunges 25 HSPU 50 DUs 5 Rope Climbs…Read More

  5. Launch 01.09.18

    CFNA - LaunchGymnasticsRing Push-Ups (5 x 5)Banded Kip Work (5 x 10)MetconMetcon (Time)400m run/row 25 KBS 44/30 25 Hanging Knee Tucks 25 Goblet Squats 44/30 25 Push-ups 25 Lunges 400m run/row…Read More

  6. Build 01.09.18

    CFNA - BuildWeightliftingAll lifts are based on 65% of 1 Rep MaxPower Snatch (3 x 4)Power Clean (3 x 4)Split Jerk (3 x 6)Focus on techniqueBack Squat (3 x 6)Overhead Squat (3 x 6)…Read More

  7. Launch 01.09.18

    CFNA - LaunchWeightliftingBack Squat (5 x 3)MetconMetcon (Time)4 Rounds: 24 DUs 8 Burpees 12 Pull-ups/Ring Rows…Read More

  8. 01.10.18

    CFNA - CrossFitGymnasticsMuscle-ups (15 minutes, technique practice and progressions)Rx+ Accumulate 12 MUs Rx: 5 x 3 Ring MU ProgressionsRing Dips (8 x 3)Strict Ring Dips Scaled: box assistMetconMetcon (Time)400m run/row 25 KBS 53/35 (Rx+ 70/53) 25 Hanging Knee Tucks (Rx+ T2B) 25 Goblet Squats 53/35…Read More

  9. BUILD 01.04.18

    CFNA - BuildWeightliftingAll lifts are based off of 65% of maxSquat Snatch (3 x 4)Clean and Jerk (3 x 4)Clean Pull (3 x 6)Weighted Step-ups (3 x 6)Behind The Neck Jerk (3 x 6)…Read More

  10. Launch 01.08.18

    CFNA - LaunchWeightliftingHang Power Clean (Work to a heavy single in 15 min.)MetconMetcon (AMRAP - Rounds and Reps)15 min AMRAP 1 round of Cindy: 5 Pull-ups/Ring Rows 10 Pushups 15 Air Squats Then 1 round of DT: 12 Deadlift 95/65 9 Hang Power Clean 95/65 6 Push Jerks 95/65…Read More