November 10, 2017 joey0421

CrossFit Showdown – CrossFit Snatch (Spend 10 minutes and work up to a heavy single.) Bowchaser (Time) In 22 Minutes 1,500m Row 2 Minute Rest Then max rounds in remaining time 6 Power Snatch 6 Overhead Squats 6 Strict pull-ups 40′ bear crawl

November 9, 2017 joey0421

CrossFit Showdown – CrossFit Front Squat (6 x 2 @75-85% Set 3/13) Handstand Push-ups (6 x 4 Strict, for depth) Bishop at Sunset (AMRAP – Rounds and Reps) 8 Minute AMRAP 6 Push Press 115/75 12 Wall Balls 50′ Bumper plate farmer carry 45/25 Metcon (Time) Cash out 3 Rounds 250m row 15 toes to…

November 8, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 8 minutes to work on the complex. 1 Strict Press 2 Push Press 3 Push JerkThis shouldn’t be a press-press-press-press-press as fast as you can. Slow each rep down and make them feel as effecient as possible. I want you guys to really feel the difference between these…

November 7, 2017 joey0421

CrossFit Showdown – CrossFit Back Squat (Spend 15 minutes and work up to a heavy double.) Crackerjack (Time) For time Start each set with a 100′ Walking Lunge 21-18-15-12-9-6 Pull-Up Sit-UpAlthough there may be a lot of reps, the only movement that should really slow you down are the pull-ups. Luckily, once you get through…

November 6, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (1,1,1,1,1,1,1 Work up to a New 1RM) Alright boys, here it is. The moment of truth. We’ll be finding our 1rm Power Clean today. Has all that hard work paid off? There’s only one way to find out! In all seriousness.. Olympic lifting is more mental than anything. Start…

November 2, 2017 joey0421

CrossFit Showdown – CrossFit Power Clean (6 x 2 85-95%) Half Kneeing Single arm Dumbbell Press (6 x 4) DT Marathon (Time) For Time 400m Run 2 Rounds of DT 95/65 500m Row 2 Rounds of DT .7 Mile Bike 2 Rounds of DTAlthough you’re doing 6 instead of 5 rounds, the “DT” weight is…

November 1, 2017 joey0421

CrossFit Showdown – CrossFit Ain’t no Grave (Time) 4 Rounds 6 Front Squats 135/95 12 Toes to bar 12 Broad Jumps 4″ 20 Wall Balls 20/14 1 Minute RestThe width of each mat are 4″. So for your broad jumps, you will jump across the entire width, turn around, and jump back. This will ensure…

October 31, 2017 joey0421

CrossFit Showdown – CrossFit Front Squat (5 x 3 70-80%) Handstand Push-ups (5 x 5) Strict, for depth. Jacked Jackie (Time) For Time 1,000m Row 50 Thrusters 65/45 30 Chest to BarThis one will beat you up much worse than the original “Jackie”, for obvious reasons. Jackie is more of a sprint when it comes…

October 30, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 10 Minutes working up to a challenging Squat Snatch or Power Snatch + Overhead Squat Not Afraid (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Kettlebell Swings 70/55 10 Box Jumps 24/20 10 Ring DipsWith these movements, this workout will feel longer than what it really is….

October 29, 2017 joey0421

CrossFit Showdown – CrossFit Metcon (Weight) Spend 6 Minutes working up to a heavy pause squat cleanMove quick on this. 6 minutes will give you a max 5-6 attempts. You aren’t trying to find your 1rm pause squat clean. You are trying to find the heaviest weight you can do in a short amount of…