11/30/15

CrossFit Arioch – CrossFit Weightlifting Snatch (Build up to a single heavy lift) Conditioning Metcon (Time) 21 Power Snatch (135#/95#) 21 Burpees over Bar 15 OHS 15 Burpees over Bar 9 Squat Snatches 9 Burpees over Bar

11/27/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 yards Pigs on ice skates 10 Sit-up to pike 10 One arm thruster with kettlebell (each arm) 10 Thorasic high fives (each arm) 30 seconds Hollow body hold on bar 10 Mountain climbers (each leg) 10 yards Knee hugs 10 Arms (over and back) 10 Ankle[…]

11/25/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 7 Medicine ball cleans 7 Wall squats 7 Jumping pull-ups 7 Elbows high and outside (PVC or Bar) 7 Fire hydrant circles (each side) 30 seconds Hollow body hold on bar 7 Muscle snatch (PVC or bar) 7 Roll to candlestick with hands down 7 Band dislocations[…]

11/24/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 yards Pigs on ice skates 12 Jumping pull-ups 12 Squat to stand 12 Fire hydrant circles (each side) 12 Bug to superman 30 seconds Hollow body hold on bar 10 yards Knee hugs Strength Deadlift (3×5 – Deadlift) Conditioning Metcon (Time) 3 rounds 10 Hang Power[…]

11/23/15

CrossFit Arioch – CrossFit Conditioning Metcon (Time) 4 Rounds: 21 Box Jumps, 24/20″ 18 Wall Balls, 20/14 15 Kettlebell Swings, 1.5/1-pood 12 Burpees Metcon (Weight) Strength Work up to a heavy double bottom up Front Squat – demo video

11/20/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 yards Pigs on ice skates 12 Jumping pull-ups 12 Squat to stand 12 Fire hydrant circles (each side) 12 Bug to superman 30 seconds Hollow body hold on bar 10 yards Knee hugs Bench Mark Test Back Squat (1RM Back Squat) Pull-ups (Your Choice of 1[…]

11/18/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 6 Cossack squat (each side) 6 Pressing snatch balance 6 Slow and low air squats (perfect form) 6 Overhead Plate Press 6 Elbows high and outside (PVC or Bar) 30 seconds Handstand hold against wall or free standing 12 Fire hydrant circles (each side) 10 yards Pigs[…]

11/17/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 12 Jumping pull-ups 10 yards Pigs on ice skates 12 Pogo jumps 12 Squat to stand 30 seconds Hollow body hold on bar 12 Fire hydrant circles (each side) 12 Forward/back jumping jacks Conditioning Metcon (Time) “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups 10 Front Squats[…]