29 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 split jerks – Rest for the remaining time in the 2:00 clock. – Use at least 60% of your best jerk. – Increase load as desired. SKILL I EMOM 12: Min. 1 | 2 rope climbs (15 ft.) Min. 2 | Rest –... 
22 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Snatch ladder: EMOM until failure: 1 snatch (squat or power) – Rx’d starting weight is 30/42.5 kg. – Girls add 2.5 kgs and guys add 5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit hold –... 
15 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every :30 x 10 sets: 3 thrusters – Perform 3-reps unbroken. STRENGTH II Every 1:30 for 8 sets: 5 push press – Rest and add load with any remaining time in the interval. SKILL Accumulate: 30 hip and back extensions – Every time... 
8 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I 10 sets for load: 1 pause back squat + 2 back squats – Start at 60% and increase load as much as possible without sacrificing bar speed. – Rest exactly 2:00 between sets. SKILL I EMOM 10 Min. 1 | :20 seated leg raise hold Min.... 
1 Jan 2023 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Snatch ladder: EMOM until failure: 1 snatch (squat or power) – Rx’d starting weight is 30/42.5 kg – Girls add 1.25/2.5 kgs and guys add 2.5/5 kgs to each side of the bar every minute. SKILL I 5 sets: 10 ring dips :30 L-sit... 
27 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 4:00 for 5 sets: 100-ft sandbag / d-ball bear-hug carry (heavy) 5 bench presses – Rest as needed between movements. – Complete each set of bench presses at 60% or greater of your 1-rep max. STRENGTH II 7 sets: 3 weighted... 
18 Dec 2022 | Coaching Tips, CrossFit, Weekly Programming
AFTER CLASS EXTRA / ACCESSORY: STRENGTH I Every 2:00 for 7 sets: 3 bench press – Use at least 60% of your best bench press. – Increase load across sets. STRENGTH II Accumulate: 3:00 L-sit hold – Use an option you can maintain at least :10 at a time. SKILL I EMOM 10:...