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9.1.17

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Dynamis CrossFit - CrossFitWarm-up3min Assault Bike 8min Coaches led warm-up (shoulder specific) 4min Coaches choice mobilityA: High-Hang Snatch (In 10min find 1RM)vertical chest, shoulders over hips. Use legs to drive straight upB: Hang Snatch (In 10min find 1RM)above knee technique first, weight second. DO NOT GO UP if the rep…

8.31.17

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Dynamis CrossFit - CrossFitWarm-up200m Run 6minCoaches led Warm-up (posterior-chain dominant) 3min Mobility - coaches choiceA: Deadlift (In 15min find 3RM)B: Metcon (AMRAP - Rounds and Reps)20min AMRAP 8 Toes-To-Bar 200m Run 8 Deadlift 225/155# 200m Run Score total rounds + Reps. 200m run = 1 repsRx = as is AD…

8.30.17

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Dynamis CrossFit - CrossFitWarm-up8min Coaches leg warm-up 4min mobility - coaches choiceA: High-Hang Clean (In 15min find 1RM)keep shoulders over hips and drive with your legsB: Metcon (Time)For Time (15min Cap): 100/85 DB Shoulder to OH 45/35# Every time you break, perform... 10 Alt. Front Rack LungeRx = as is…

8.29.17

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Dynamis CrossFit - CrossFitWarm-up3 sets 1min Jump Rope 1min Row 4min Coaches led warm-up (upper body, lowback specific)A: Metcon (AMRAP - Reps)14 min ALT EMOM (7 sets ea.) 1 - 35 Double Unders 2 - 30 sec Pull-ups Score total pull-ups + total completed rounds of DU (1 rep for…

8.28.17

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Dynamis CrossFit - CrossFitWarm-up400m Run 8min Coaches led Warm-up (lower body specific) 4min Mobility - coaches choiceA: Back Squat (3, 3, 3, 3, 3 all Heavy sets)rest 1-2 min btw setsB: Metcon (3 Rounds for reps)3min AMRAP 9 WB 20/14# 11 Box Jump 24/20" 13 RKB 70/53# rest 1min 5min…

08/24/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Animal Walks/Upper Body Warm UpBench Press/Ring RowIn 20 minutes complete: 5 Sets: 5 Bench Presses AHAP Rest 1 min 10 Bulgarian Ring Rows Slow and Controlled Rest 90 seconds *Each set of Bench Presses should be heavy, so spend a few minutes before starting your…