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9.22.17

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Dynamis CrossFit - CrossFitWarm-up400m run 7min coaches led WU - hip and shoulderA: Snatch Complex (Weight)1 snatch extension + 1 hang below the knee power snatch + 1 OHS + 1 snatch12 min E2MOM (6 sets) Record heaviest singleB: Metcon (AMRAP - Reps)10 sets In 1 min perform: 35 Double…

9.21.17

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Dynamis CrossFit - CrossFitWarm-up3min Jump Rope 7min Coaches led WU (lower body / posterior chain)A: Clean Complex (Build to heavy single in 15min (10 sets))15min E90sO90s Clean DL Clean Pull (Shrug) Clean Extension (High Elbows) Power CleanFocus is on technique. Do not add wt. if the last set felt anything…

9.20.17

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Dynamis CrossFit - CrossFitHandstand Conditioning Class (SHORT)General Movement Warm-Up: 25 Jumping jacks 10 Air Squat with arms at T 10 Straddle Forward fold w/ 3 count touch pass-throughs 10 Straddle Forward fold relaxed side 2 side SCAP STRENGTHENING: 10 Scap Push-Ups 10 Hanging Bar Protraction / Retraction 2x Wall Walk…

9.19.17

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Dynamis CrossFit - CrossFitWarm-up200m Run EASY 3min Lower Bod Coaches-Led WU 200m Run FAST 3min Upper Bod Coaches-Led WUA: Front Squat (5 x 5)all 5 sets should be HEAVY. Build throughoutB: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups10MIN CAP! Add 1sec for each rep remaining if capped Rx = as…

9.18.17

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Dynamis CrossFit - CrossFitWarm-up3min Row 5min posterior chain warmupA: Deadlift (In 10-15min find 5RM)B: Metcon (AMRAP - Rounds and Reps)13min AMRAP 30 Deadlift 225/155# 30 WB 20/14# 30 Cal Row 15 Strict HSPU Rx+ = 30/20# WB Rx = as is AD = 135/95#, HR Push-Up SD = scaled as…

09/15/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)8 minute full body warm upMetcon (AMRAP - Reps)Kipping Pull Ups 1-5 UB every :30 for 10 sets RX+: 1-2 ring muscle ups RX: CTB AD: kipping pull ups SD: 1 negative (5 second descent)Metcon (Time)For Time: 30 Power Cleans 135#/95# 30/20 Cal Assault Bike…

09/14/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)3 min run/bike/row/jump rope/combination - choice 5 minute full body warm upMetcon (AMRAP - Reps)3 Rounds with a Partner, one person working at a time... 10 minute window: 150 double unders 50 dumbbell snatches 55#/35# 500m row ...in remaining time Max Wall Balls 20/14# Rest…

09/13/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Lower Body/Squat Warm UpMetcon (AMRAP - Reps)Every Minute on the Minute for 10 minutes 7 sec Assault Bike Sprint @100% Score is total calories, hands and feet come off at the 7 second mark, rollover counts.Metcon (Time)7 Rounds For Time: 10 Deadlifts 135#/95#…

09/12/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)3 minute jump rope 7 minute PVC Warm UpMetcon (No Measure)5 UB Power Snatch on the minute for 10 minutes *movement efficiency focus over loading RX+: 135#/95# RX: 95/65# AD: 75/55# SD: hang power snatchMetcon (AMRAP - Reps)12 min AMRAP 50 cal row 50 TTB…