02.13.2024

Strength
Deadlifts
8 @ 65%
6 @ 70%
5 @ 75%
5 @ 80%


Static Clean Pull Unders  Burgener Strength (@burgenerstrength) • Instagram photos and videos
Try it with a partner.
Do 3 sets of 5 repetitions. Keep it slow and gentle and change with purpose.

How to:
Place the j-cups in or slight above the hip crease.
Place the PVC pipe at the bottom of the j-cups.
Place the feet in the squat position with the center of the feet directly under the PVC pipe.

Start with your shoulders in the finish position, this will allow the PVC pipe to bend and you will begin to pull your body “down and around” the PVC

Maintain upward pressure on the PVC while moving your body into an active front rack position (hold the hook grip during the rotation and ensure that the PVC continues to bend upwards)
.

WOD
"Load it Up!"
15:00 to build to a heavy complex
1 deadlift
1 power clean
1 squat clean
1 hang squat clean
1 split jerk

02.12.2024

A.  back squats @ 25% x 4 sets  *record each set of reps*. also be sure to record weight and time
as many reps in 10 seconds or 17 seconds
(longer time is for our endurance athletes)

B. Push Press
6 sets of 3 reps @ 70%

WOD
"Megan"- CrossFit girl benchmark
21-15-9
burpees
KB swings 53/35
DUs

02.10.2024

WOD
"Holy Sh*t"
team of 3
for time or capped at 40:00- divide reps however 

100 cals row
100 burpee box jump overs 24/20"
100 cals bike

rest 2:00

3 rounds
20 thrusters 135/95  115/75  95/65
10 wall walks

rest 2:00

3 rounds
20 devil's press  50/35  35/20
20 pull ups

02.09.2024

Primer
https://www.instagram.com/p/CZxFi0JpjFw/
3 sets- build load
1. muscle clean into a squat x 3 reps + 1 jerk
2. clean from the power position x 3 reps + 1 jerk



WOD
"Lift and Move 2.0"
Every 2:30 for 8 sets
3 cleans (squat or power)
build over the course of 8 sets
record heaviest for today
 
WOD
"Extra Credit for Speed Only"
3 rounds for time
15 deadlifts 185/125  155/105  115/85
8 bar facing burpees

02.08.2024

 
front squats @25% x 4 sets * record reps for each set*
as many reps in 10 seconds or 17 seconds
(longer is for our endurance athletes)
 
Strength Part 2
5 sets of 
slow pull snatch + hang snatch + overhead squat
Rest 2:00 between lifts- build to today's heavy
 
WOD
"Hey Driver"
9:00 AMRAP
3 power snatch  115/75  95/65  75/55 
3 C2B pull ups
6 power snatch
6 strict handstand push ups- sub piked on floor or on 16-20" box
9 power snatch
9 pull ups
 

02.07.2024

Strength
Sumo Deadlifts
3 sets of 8 reps @ 55-60-62% of max DL 

Accessories
kettle bell swings x 40 reps
lunges x 30 reps
hamstring curls x 20 reps
ab roll outs x 10 reps (with barbell or the scooter)

WOD
"Rock-N-Roll"
Every 2:00 x 16:00
5 dual DB hang snatch
10 dual DB push press
15 dual DB front squats
35/25  30/20  25/15

02.06.2024

back squats @ 35% x 4 sets  *record each set of reps*
as many reps in 7 seconds or 15 seconds
(longer time is for our endurance athletes)
 
 
Rope Climb Skills
 
  https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1.  foot position- you can practice this while sitting on a box
2.  jumping to the rope- jump and grab with straight arms, hang tall and then knee raise.  Have a subtle lean back coming from pushing straight arms down.  Scoop the feet in towards the butt.
3.  rope on the pull up bar- practice getting your feet on the rope and taking that first pull
 
 
WOD
"How Bizarre"
25:00 AMRAP
2 rope climbs
400m row or 21/18 cals bike
20 single DB box step ups  24/20"  53/35 35/20