Month: August 2017

August 31, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Snatch (6×2 75-85% (Set 6/14)) Strict Ring Dip (6 x 4) Sheena is a Punk Rocker (AMRAP – Rounds and Reps) 10 Minute AMRAP 6 Supine Ring Rows 100m Plate Farmer Carry 45/25 15 RKBS 70/55For the ring rows to be at the ‘Performance’ level, you must use a…

August 30, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Squat Clean (Work up to a heavy 1 rep) Metcon (Time) 3 Rounds 12 Front Squats 135/95 12 Burpees 12 Pull-Ups Metcon (No Measure) Optional Cash out 50-40-30-20-10 Double Unders Plank hold (seconds)

August 29, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 12 minutes working up to a challenging jerk (80-90%) out of the rack Metcon (Time) 5 Rounds 6 Jerks 155/105 2 Rope Climbs 80′ Sled Push 180/90 1 Minute Rest

August 28, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Team Filthy (Time) Teams of 3 For time 150 Box jumps 24/20 150 pull-ups 150 Kettlebell swings 55/35 150 Walking Lunges 150 Toes to bar 150 Push press 45/35 150 Sit-Ups 150 Wall balls 150 Burpees 150 Double unders

August 27, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 8 minutes working on handstand and handstand push up progressions Snatch (7 x 1 75-85% (Set 5/14)) Strict Ring Dip (7 x 3 ) Swordfish Stew (Calories) 2 Rounds – For calories In 3 Minutes, 8 Hang Power Snatch 115/75 8 Overhead Squats Max Calorie…

August 26, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Teenage Dirtbag (Time) 1,000m Row Buy-in then 3 Rounds 12 Thrusters 95/65 12 Toes to bar *Rest 2 minutes after round 3, then repeat the 3 round cycle.Pace the row to get your top 1000m row time, and then log it for later reference. Your first rounds of the…

August 25, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 8 minutes working muscle up progressions Back Squat (6 x 3 Increasing to heaviest triple) Strict Toes-To-Bar (4-10 Reps, superset with Back Squat) Summer Shandy (Time) 5 Rounds 15 KBS 55/35 15 Sit-Ups 100m SprintGet through the first round at a good clip (unbroken). Make…

August 24, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 8 minutes working on snatch balance and snatch balance progressions. Snatch (5×3 @70-80% (Set 4/14)) Ring Dips (5×5) Bottoms Up (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Burpees 25 Double UndersGet through the first couple rounds at a fast pace. Then settle in…

August 23, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Mother of Dragons (Time) 5 Rounds 12 HSPU 12 Back Squats 135/95 12 Supine Ring Rows 12 Hang Power Cleans 135/95 18 Wall Balls 1 Minute RestRemember that the key to kipping HSPU is a good ‘kick’ of the legs! The back squats start with the barbell on the…

August 20, 2017 joey0421

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Spend 10 minutes working on handstand and handstand push up progressions Look like Tarzan (Time) 3 rounds 400m run 21 Toes-to-bar 12 Ring dips Metcon (No Measure) Optional ‘Cash Out’: 60s plank, 15 wall ball, 3 round