10.30.17

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Dynamis CrossFit - CrossFitWarm-up3min Row 7min coaches specific WU - posterior chain + shoulder stabilizationA: Clean and Jerk (In 20min find 1RM)B: Metcon (AMRAP - Reps)15min AMRAP 30 Double Under 3 Toes to Bar 3 Squat Clean 165/115# 60 Double Under 6 Toes to Bar 6 Squat Clean 90 Double…

10/26/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)Animal Walks!Metcon (Time)For Time: With a Partner; Switching Every :30 3 Rounds: 100 Double Unders 75 Wall Balls 20/14# 50 Burpee Box Jump Overs 24/20" (can use hands, both feet must touch) 25 Squat Cleans 155/105# *40 minute cap RX+: 185/125# RX: as is AD:…

10/23/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)400m run Squat Warm UpBack Squat (3x3)8 minutes warm up, then 3 sets of 3 AHAP, rest 2-3 minutes between working setsMetcon (Time)10 Rounds for Time: 4 Power Cleans 165/105# 8 Wall Balls 20/14 12 Box Jump Overs 24/20" *20 minute cap RX+: 205/145# RX:…

10/20/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure) 3 min run/bike/row etc. Dynamic Warm Up 5 minutesFront Squat (5RM)15 minutes to build to a 5 rep maxThruster (1 Rep Max)7 min to build to a max from the rackMetcon (Time)20-15-10-5 Thruster Power Snatch RX+: add GHD Sit ups, 95#/65# RX:75/55# AD: 65#/45#…

10/19/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)3 min Jump Rope Dynamic Upper Body Warm UpRing Row/Push UpIn ~15 minutes: For quality; 50 ring rows 50 HR Push Ups *NOT for time, don't rush. perfect form.Metcon (Time)With a Partner; Alternating Rounds; 20 Total Rounds For Time: 10/7 Cal Assault Bike 35 Double…

10/18/2017

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Dynamis CrossFit - CrossFitWarm-up (No Measure)200m run Animal Walks/Lower Body Dynamic Warm UpPower Clean (5 reps on the 2 minutes)5 TnG Reps on the 2 minutes for 20 minutes, building across all 10 sets (start light, or else) *Record heaviestMetcon (AMRAP - Reps)8 min AMRAP 40 Cal Row 30 Shoulder…