July 24, 2023
739
For time:
2000m Row
20 Deadlift 135/95 (straight bar, not trap bar)
100 abmat situps
20 Deadlift
50 Push ups
20 Deadlift
50 Box over 20″
20 Deadlift
Deadlift: Stand all the way up. Shoulders should be behind the barbell at the top of the rep. lastly, if your lower back starts hurting: A: You’re doing it entirely wrong. B: it’s too heavy for you. If that’s the case, you probably should address that.
Pushups: I dunno. I’ll save the keystrokes.
Boxover: Both feet touch the floor on both sides and the top of the box.
July 20, 2023
738
AMRAP 12m10 push ups10 per side kb hang snatch 35/little red10 per side front rack kb reverse lunge Lunge: kb is in the front rack position, held by the arm on the same side you’re stepping back with.
July 14, 2023
737
EMOM 16 minutesMin 1: 12 Wallball shots 20/14Min 2: 75 Jump rope
July 8, 2023
735
5×5 (5 sets of 5 reps) Trap bar deadlift – choose weight 5 rounds not for time: Complex – Per side: “complex means don’t put the weight down but don’t go as fast as possible “ 5 single leg Romanian deadlift (choose kb weight) 5 front rack reverse lunge ( opposite leg from arm holding […]
July 6, 2023
735
5 rounds for time:10 per side kb hang clean & jerk 53/3520 abmat situps20 push ups20 air squats Kb jerk comes from the front rack, not kb on the shoulder. These will get real heavy, real fast. If you struggle on the first round I strongly suggest you drop weight. Push ups: I dunno man. […]
July 3, 2023
734
AMRAP 20m 500m row 40 kb swings 53/35 30 box over 20″ 20 shoulder to overhead 65/45 10 pull ups Box over: both feet touch the top and both sides on the floor. Pull ups: Chin Over bar. Full elbow extension at the bottom. Shoulder to overhead: Elbows locked out at the top. Ears between […]
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
Posted by jereme
This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
How to Warm up
Posted by jereme
What is the best way to warm up? So I am not creating warm ups any more. This is for…