April 3, 2021
594. Grace
30 clean & jerk for time
Rx 95/65. Rx+ 135/95. 135 is the CrossFit rx for grace. This is a super sprint. My personal PR on this wod is 1:48. Under 4 is good. Choose a weight that you can you can touch and go for at least 5 reps.
It’s up to you to choose the appropriate weight. If this workout takes you longer than 5 minutes, you chose incorrectly and did not experience the intended stimulus. Personally I plan to do 10 touch and go reps before I let go. 11-25 as singles, no rest between. 26-30 unbroken.
https://youtu.be/mqnF7j9coes watch this video for a great example of grace.
March 31, 2021
593 repeat-ish
5 rounds for time: 20 kb swings 53/35 30 sit-ups 40 double unders or 90 jump rope See 2.8.2021 wod 576
March 28, 2021
592
3 rounds for time: 500m row 20 deadlift 65/45 20 hang snatch 64/45 20 wallballs 20/14
March 22, 2021
591
Amrap 15 Reps increase by one each round RD 1 pull up 1/side kb hang snatch 35/little red or DB. (So round 2 is 2/side snatch) 1 goblet squat Reps go 1,2,3,4……5,…9,10…. Example: round 3 looks like this: 3 pull-ups, 3 per side snatch, 3 goblet squats. Score total reps. ***edit: score actual reps on […]
March 19, 2021
590
For time: 2 rounds 1000m row 5 Rounds of ( 10 total for the wod) -12 deadlift 65/55 -9 hang clean -6 shoulder to overhead 50 abmat sit-ups So the middle part is 5 rounds in the middle of each base round. Row and sit-ups are not part of the 5 inner rounds. Those are […]
March 16, 2021
589
Amrap 15 10 burpees 10 wallball. 20/14 Don’t come out too hot. This will suck. I hate myself for thinking it. Wallball: full squat with the ball to a thruster and throw to the 10’ or 9’ target.
March 13, 2021
588
For time: 10 rounds for time 10 kb alternating ground to overhead 53 10 push ups *please consider scaling if you’re not extremely confident with this weight.
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…