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Blog2018-06-30T23:38:53+00:00

01/08/2019

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsStrict Pull Ups (5x3-5)Pull Ups with no kipping movementOR Kipping pull-up practice -Learn to kip / pendulum swing - connect - C2B kipping - Bar MUMetconMetcon (AMRAP - Reps)2 [...]

01/07/2019

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPower Clean (4x2-3 @ 80-90%)Clean pull + hang shrug (4x2+5)Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.Back Squat [...]

1/04/2016

CrossFit On Track - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8 min x 12 KB Swings 9 KB Goblet Squats 6 Push UpsWeightliftingDeadlift (Build to a heavy 5-rep, as singles, in 12 min)MetconMetcon (Time)7 Rounds for Time [...]

01/03/2019

CrossFit On Track - CrossFitView Public WhiteboardGymnasticsUse this time to work on strict pull-up strength or to practice kipping or butterfly pull-ups. Instruction will be focussed on kipping only. If you don't have butterfly, but [...]

01/02/2019

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingPower Clean (3x3 @ 80-85%)Clean pull + hang power shrug (5x3-5; heavier than power cleans)Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use [...]

12/27/2018

CrossFit On Track - CrossFitView Public WhiteboardWeightliftingLots of snatch practice today. Focus on technique and get under the barbell! Be fast. Don't muscle your way through it (slow) and don't press out in the receiving [...]

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