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09/28/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Animal Walks Warm Up Across GymPush Jerk x 2 + Split Jerk5 minute warm up then 3 working complexes, resting 2 min between working setsMetcon (Time)Team of 2; Working :30 on, :30 off For Time: 300 Double unders 250 ab mat sit ups 200 wall…

09/27/2017

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Dynamis CrossFit - CrossFitPower Clean + Hang Power Clean x2Build to a tough complex (can't put the bar down)Deadlift 3x35 minutes to warm up to working weight 3 sets of 3 reps, rest 2 min bw setsSumo Stance Good Morning8-10 reps x 3 sets; rest 90 secondsMobilityNatural Knee Extensions; accumulate…

09/26/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Upper Body W.UStrict Press/Pull Up5 min to warm up Alternating every :90 for 6 sets (3 sets each) A1. 3 Strict Press AHAP A2. 3-5 Weighted Strict Pull Up AHAP *scale with 3 negatives or 3-5 unweighted strict pull up *log strict press weightMetcon (AMRAP…

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…