7/29/2015

CrossFit Arioch – CrossFit Technique Metcon (Distance) 5×1 – Seated Box Jump Metcon (Weight) 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. Strength[…]

7/28/2015

CrossFit Arioch – CrossFit Weightlifting Metcon (Weight) EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, 70% Min 2 – 1 Squat Clean, 75% Min 3 – 1 Squat Clean, 80% Min 4 – 1 Squat Clean, 85% Min 5 – 1 Squat Clean, 90% Conditioning Metcon (Time) 21-15-9: Deadlifts (225#/155#) 400m Run

7/27/2015

CrossFit Arioch – CrossFit The first day of training for the 2016 CrossFit Open. Weightlifting Back Squat (3×3 Back Squat) Conditioning Metcon (Time) 21-15-9: Squat Snatch (95#/65#) CTB Pull-Ups Metcon (Time) 50-40-30-20-10: Double-Unders – 5 Burpees after each round. 3 Burpee penalty each time you break a set.

7/23/2015

CrossFit Arioch – CrossFit Strength Metcon (Weight) EMOMx10: 3 Squat Cleans Conditioning Metcon (Time) 21 Thrusters, (95#/65#) 21 Kettlebell Swings (55#/35#) 400m run 15 Thrusters 15 KBS 400m run 9 Thrusters 9 KBS 400m run

7/22/2015

CrossFit Arioch – CrossFit Weightlifting Snatch Balance (3×3) Hang Snatch (2×2) Squat Snatch (1×1) Front Squat (5×3) Conditioning Metcon (No Measure) EMOMx15 Min 1: 15/12 Cal Row Min 2: 200m run Min 3: 50 Double Unders

7/21/2015

CrossFit Arioch – CrossFit Strength Metcon (Weight) EMOMx10: 3 Squat Cleans Conditioning Metcon (Time) 21 Thrusters, (95#/65#) 21 Kettlebell Swings (55#/35#) 400m run 15 Thrusters 15 KBS 400m run 9 Thrusters 9 KBS 400m run