Aug 25

Friday, August 26, 2016

Strength
5 x 1 Clean

Conditioning
Tabata (8 x 20sec on 10sec off each exercise):
Pushups
1min Rest
Air Squats
1min rest
Power Cleans 115/85
1min Rest
Pullups

 

#crossfit417 #crossfit #fitness #squatrack #strength #warmup #lifting #amrap #emom #muscle

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Aug 24

Thursday, August 25, 2016

Strength:
5 x 2 OH Squats (from the rack)

Conditioning: (Don’t Drop the DBs)
20min AMRAP
400m Run
8 One Arm DB OH Squat R 35/15 (Scale: hold db on shoulder)
50 DU
8 One Arm DB OH Squat L 35/15

If you guys have been liking all the pics on the website and 417 Instagram give Zach Shaw a big hug he has been doing a great job!

Aug 23

Wednesday, August 24, 2016

Strength:
Every 20s for 5 min 1 Power or Full Snatch

Conditioning:
4 Rounds
7 Power Snatch 135/95
7 Bar Face Burpees
7 Bar MU (scale: jumping bar mu, pullups)

 

Aug 22

Tuesday, August 23, 2016

Strength:
4 x 6 x 70% Back Squat 1min rest

Conditioning:15min AMRAP
12 Toes Through Rings
200m Run
12 Wallballs 20/14
24 ABmat Situps
12 Hang Power Cleans 135/95

 

Aug 21

Monday, August 22, 2016

Strength: 9 min
2 Rounds
12 DB High Pulls
6 Strict Pullups
15 DB Bench Press

Conditioning:
18min AMRAP
12 Alt DB Power Snatch 70/55
45′ One Arm DB Walking Lunge 70/55
12 Box Jump Overs 24/20

 

#press #strict #sh2oh #lifting #strength #barbell #cardio #conditioning #crossfit #cf417

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Aug 20

Saturday, August 20, 2016

Conditioning
Partner work, for time*:
50 db box step-overs 55/35 20′ (extend at the top)
40 bar pullovers
100 calorie row
600 meter sandbag run (both partners run and both carry sandbags)
60 synchronized sandbag deadlifts

*Split reps anyway with only 1 partner working at a time except for the run and deadlifts where both partners work at the same time.

Aug 18

Friday, August 19, 2016

Conditioning: for time
30 Power Clean and Jerk 135/95
30 Burpee Over Bar
1000m Row
30 Hang Power Snatch 115/80
30 KB Swings 70/55
1000m Row

 

#crossfit #crossfit417 #press #sh2oh #strong #skill #conditioning #barbell

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Aug 17

Thursday, August 18, 2016

Strength:
5 x 3 Hang power or Hang full Snatch @70% of 1rm H. Snatch increase if tech is solid

Conditioning:
3 Rounds
30 Abmat Situps
200m run
16 Alt. DB Power Snatch 70/55
20 Pushups

ANNOUNCEMENT: Beginning on Monday, August 22nd childcare hours are changing to Monday and Wednesday at 9am and Tuesday and Thursday at 10am only. 

 

Friends & teammates @s_connelly22 you will be missed #cf417 #2xteamgames

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Aug 16

Wednesday, August 17, 2016

Strength:
20min to find 1rm Back Squat

Conditioning:
150 Wallballs 20/14-10/9′
EMOM starting at :00 perform
15 DU
4 Reverse Burpees

 

#strength #frontsquat #legs #heavy #weightlifting #frontrack #emom #wod #crossfit #cf417 #restingliftface

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Aug 15

Tuesday, August 16, 2016

Strength:
5 x 3 Hang Power or Full Clean starting @70% of 1rm Hang Clean 90 sec rest

Conditioning:
12min AMRAP
15 KB Power Clean and Jerk 55/35 (use 2 KBS)
30 Pullups
200m Run

 

Great night to train @ #crossfit417!!!! #crossfit #kettlebell #lunges #muscleups #snatch #amrap

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