Strength:nA) Snatch: Work to 3 sets of 2 @ 80%-85%, rest 90 secnB) CJ: Work to 3 sets of 2 @ 80%, rest 90 secnC) FS: EMOM x 5min: 2 Reps @ 90% of CJ MaxSkill and Conditioning:nA Re-Arrangement of Opens Workout 11.4AMRAP in 8 minutes:20 Bar-facing … [Read more...]

Weightlifting:A) CJ: 60/3, 70/2, 75/2+1, 80/2+1, 85/1*4 sets, rest 60 sec between setsnB) Clean Grip Deadlift: 100/5, 105/5, 110/3, 115/3Strength:A) Snatch Grip Push Press + OHS: 4 sets of 5 +3 @ 60%-70%B) GHD Hip Extensions Weighted: 3 sets of 10C) … [Read more...]

I have waited longer than I wanted or expected to write this post. Sunday afternoon I found out that my good friend, Kevin Ogar, had suffered a tragic accident at the OC Throwdown. As the details came forth the devastation only grew. One of my good … [Read more...]

Strength:A) CJ: 60/3, 70/2, 75/2+1, 80/1, 85/1*2 sets, rest 60 sec between setsnB) Rest 3 min exactly and complete EMOM x 4 min: 5 Power Clean and Push Jerk (135/95)Skill:4 Rounds: 10 Slam Balls AFAP (30/20) + 50 foot HS Walk, rest to full recovery … [Read more...]

Rest Day“We cannot rely on ourselves, for we have learned by bitter experience the folly of self-confidence. We are compelled to look to the Lord alone. Blessed is the wind that drives the ship into the harbor. Blessed is the distress that … [Read more...]

Here are some exercises worth exploring if you are looking to improve your back angle and strength of your pull from the floor.Pause Snatch/Clean Pull @ KneeSnatch High Pull + 5 Sec Tempo ReturnClean Pull + 5 sec Tempo Return3 Stop Snatch/Clean … [Read more...]

Rest Day“We cannot rely on ourselves, for we have learned by bitter experience the folly of self-confidence. We are compelled to look to the Lord alone. Blessed is the wind that drives the ship into the harbor. Blessed is the distress that … [Read more...]

nThe CrossFit world often gets berated and criticized for the amount of jumping and bounding that is programmed and required in competition and in training. Box jump workouts with 150 reps or 500 double unders in a workout for instance. Compound this … [Read more...]

Strength:nA) Power Snatch + OHS: Work to 70-75/1+3* 3 sets, rest 60 secnB) Power Clean + FS + Jerk: Work to 80/1+3+1 * 2 sets, rest 60 secnC) BS: 4 sets of 2 @ 90% of best 3RM, rest 60 secSkill: 3 setsnME Strict HSPU immediately into 45 sec hollow … [Read more...]

Weightlifting:nA) Power Snatch + OHS: 60/3+3, 65/3+3, 70/2+3, 75/1+3*4 setsnB) Power Clean + FS + Jerk: 60/3+3+3, 70/2+3+2, 75/1+3+1, 80/1+3+1*3 setsStrength:nA) BS: 4 sets of 2 @ 90% of best 3RMnB1) Pendlay Row: 3 sets of 6nB2) Lateral Raise with DB … [Read more...]

If any of you had the time to watch the analysis comparing Matt Bruce's and my snatch technique earlier in the week, then you noticed that one of the significance differences between he and I off the floor is the consistency in his back angle and how … [Read more...]

Weightlifting:nA) Snatch: 60/3, 70/2, 75/2, 80/1, 85/1*4 sets, rest 60 sec between setsnB) Snatch High Pull: 100/3*3 setsStrength:nA) Good Morning: 4 sets of 6nB) Push Press: 3 sets of 3 AHAP … [Read more...]

Strength:nA) Snatch: 60/3, 70/2, 75/2, 80/1, 85/1*3 sets, rest 60 sec between setsnB) Rest 3 min exactly and complete EMOM x 6 min: 5 Power Snatch (115/75) + 5 Rebounding Box Jumps (24/20)Skill: 4 RoundsnA1) Weighted Pistols x 5 e/l AHAP with KB, … [Read more...]

(Notice the similarity here in knee, foot, hip, and shoulder positions for all three)Having made it back to Dallas after a weekend spent in Houston leading the CrossFit weightlifting trainers course with Josh, I had a second to think about the … [Read more...]

Weightlifting:A) Power Snatch: 70-75/2*4 sets, rest 60 secnB) Power Clean + Push Jerk: 70-75/2+1*4 sets, rest 60 secStrength:nA) FS: 3 sets of 3 @ 80% of best 3RM, rest 90 secnB) Snatch Grip Romanian Deadlift: 4 sets of 5 @ 90% of max snatchnC) … [Read more...]