Author: joey0421

October 15, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 10 minutes working on up to a challenging pause snatch plus overhead squat Helen of Troy (Time) 3 Rounds 12 ‘Heavy’ Thrusters 115/75 21 Kettlebell Swings 55/35 400m RunYou should be able to do the first set of thrusters unbroken -if you had too-, but that doesn’t mean…

October 14, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (3×4 then 3×3 75-85%) Start lighter for the 3×4, then increase as you get to the 3×3 Half Kneeing Single arm Dumbbell Press (6×5) Metcon (Time) 5 4 3 Row Intervals For time. Record combined row times without the rest. 500m row Rest 2 min 400m row Rest 2…

October 13, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 8 minutes working up to a heavy jerk (80-90%) out of the rack Should’ve Been a Cowboy (Time) 3 rounds 16 pistols 16 toes-to-bar 16 bumper plate burpees 45/25 800m runUse a box for step ups if you cannot do pistols yet, but it should be ‘high’ and…

October 12, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 8 minutes working up to a challenging overhead squat x 3 Front Squat (5×3) High Ground Clearance (Time) For time 15 strict/shoulder presses 95/65 30 burpees facing the bar 15 push presses 20 burpees facing the bar 15 push jerks or split jerks 10 burpees facing the barBe…

October 11, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (5×3 75-85%) Half Kneeing Single arm Dumbbell Press (5×5) Saw Red (AMRAP – Rounds and Reps) 7 Minute AMRAP 2,4,6,8,10…. Chest to bar Hang Power Clean 95/65 Thruster 95/65Hustle on the first few rounds because of the transitions. Go for bigger sets and don’t waste time between movements. Before…

October 8, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (6×2 @65%) Todays strength will be Hang Power Cleans Below the knee. Half Kneeing Single arm Dumbbell Press (6×4) Amphibious Landing (Time) For Time 200m Run 500m Row 25 Thrusters 95/65 200m RunPace the first run and row so you can go right to the bar from the thrusters…

October 7, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) 10 Minute EMOM Odd: 5 Back Squats @60% Even: 8 BurpeesYou should be able to finish each set with about 20 seconds to spare. If you feel you are getting left behind, start to scale the rep count of the burpees. Donkystrength (Time) 4 Rounds 5 Overhead Squats 115/75…

October 6, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 10 minutes working up to a challenging bench press or floor press for 3 reps (70-85% of max). Plan on hitting that weight for 2-3 sets Glowing Yelena (Time) 12 Handstand Push-ups 21 RKBS 400m RunMake sure you take some time to practice the kipping technique on the…

October 5, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Distance) Spend 6 Minutes working to a max distance broad jump Front Squat (7×2 Working up to the heaviest double for the day) Stan (Time) 21-15-9 Front Squat 95/65 Pull-UpsPlan on breaking up the 21 squats at least once. Only do the 21 unbroken if you think you can do…

October 4, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (6×2 @75%) Half Kneeing Single arm Dumbbell Press (6×6) Split Lip (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Deadlifts 95/65 7 Push Press 30 Double unders Metcon (No Measure) Optional ‘Cash Out’: 20s L sit, 20 Calorie row, 3 rounds