Author: joey0421

Friday 6/30/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging Pause Squat Clean (3 second pause at knee) Every breath you take (Time) 3 Rounds 15 Dumbbell Shoulder press 50/35 20 Front Squats 135/95 25 Pull-Ups 800M Run Rx+ 55/35lb KBs, 155lb Front SquatsDumbbell shoulder press are STRICT. No Read More …

Wednesday 6/28/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 10 Minutes working up to a challenging complex of, 1 Pause Squat Snatch (3 Second Pause at knee) 1 Hang Squat Snatch The New Creed (Time) 10-8-6-4-2 Hang Power Snatch 115/75 Push Jerk 50-40-30-20-10 Double Unders Rx+ 135/95 & Double Unders must be unbroken sets.

Tuesday 6/27/17

CrossFit Showdown, Showdown Downtown – CrossFit Front Box Squat (7×1 Same weight across, 50-60% of FS 1rm) Below Parallel, about 2-3 inches from your bottomed out position.Tempo- 2 seconds down, 3 second pause, explode up. Weighted Pull-ups (7×3) Superset with box front squat. same weight across Ferrari Dino 246 (Time) 4 Rounds 6 Overhead Squats Read More …

Monday 6/26/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Warm-Up / Skill 3 Sets of LSits on rings Jerk (6×3 80-90%) Dumbell Split Squat (6×5) At this point, you should feel confident in the movement. You should be challenging yourself as far as weight and progression. Wolfbane (Time) 15-12-9-6-3 Power Clean 135/95 Bar Facing Burpee Read More …

Friday 6/23/17

CrossFit Showdown, Showdown Downtown – CrossFit Jerk (7×2 @80-90%) Dumbell Split Squat (7×4) Baseline (Time) For Time 500m Row 40 Squats 30 Sit-ups 20 Push-Ups 10 Pull-Ups Rx+ 2 Rounds.

Thursday 6/22/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Skill Warmup Spend 8 Minutes working on kipping for pull-ups and bar muscle-ups The One That I Want (Time) 5 Rounds 4 Muscle-Ups 12 Thrusters 115/75 12 Left Arm RKBS 55/35 12 Right Arm RKBS 12 Clean and Jerks 1 Minute Rest Rx+ 6 Muscle-Ups, 135/95

Wednesday 6/21/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Skill Warm-Ups 3 Sets of L-SitsScale these so you are able to hold the L sit for at least 20 seconds. Front Squat (7×1) Increase weight to max. Angel’s Landing (Time) 15 Back Squats 155/105 20 Bumper Plate Burpees 45/25 800m Run Rx+ 185/135

Tuesday 6/20/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (Weight) Spend 8 Minutes working up to a max effort weighted pull-up Six Shooter (Time) 6 Rounds 6 Pistols (Right) 35/25 6 Pistols (Left) 35/25 6 Weighted Pull-Ups 35/25 200m Run

Monday 6/19/17

CrossFit Showdown, Showdown Downtown – CrossFit Metcon (No Measure) Skill Warmup Tabata Hollow Rocks Jerk (8×1 @80-90%) Dumbell Split Squat (8×3) Superset these with the jerks. If you are becoming more comfortable with this lift, try putting you back foot on a bench or box. Spoonman (Time) 10 Rounds 7 Burpees 7 Toes to bar