August 20, 2021
635
Amrap 12
12 alternating kb box step up 53/35 20” box
30 sit-ups
12 kb ground to overhead 53/35 (double handed)
30 double unders or 75 jump rope
Ground to overhead: hold the handle with both hands on the handle. Pick it up and lock it out over your head. Don’t over think it.
Step ups: hold the kb however you choose.
August 17, 2021
634
10 rounds for time: 10 hang snatch 95/65 10 burpees Hang snatch: weight goes from above the knees to locked out overhead in one motion. Clean and jerk would be scaling. Don’t hesitate to scale weight. Use a weight you can get several rounds unbroken.
August 10, 2021
632
For time 50 deadlift 95/65 50 calories rowing 50 shoulder to overhead 95/65 50 burpees 100 sit-ups
August 7, 2021
631
Amrap 12 10 kb alternating ground to overhead 53/35 20 alternating reverse lunges- no weight.
August 5, 2021
For time:
2 rounds 500m row 50 sit-ups 25 snatch 95/65 25 push ups
August 1, 2021
629
EMOM 30 or more… Min 1: 1 barbell clean and jerk (see notes for weight)Min 2: 50 double unders / 150 jump ropeMin 3: Rest / load weight clean & jerk weight: start roughly 100 lbs below what you believe you can safely hit for 1 rep. Each minute add 10lbs. ****If you fail a […]
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…