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09/19/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - Competitors ClassView Public WhiteboardWarm-up (No Measure)See regular class Warm upComp WODA. CONDITIONING 2 Sets Row 30/20 Cals (85%) Into... 5 ROUNDS 6 TTB 6 DBL DB Cleans and Jerks (50/35) -Rest 3:00- Row 30/20 Cals (85%) Into… 5 Rounds 8 GHDs 6/6…

09/18/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)Run 400m 3 Rounds (60% effort - 6min) 5 Up Downs 10 Plate Good Mornings 10 Samson Squats 10 Plate G2OH 5 Inch-wormsWeightliftingBack Squat (5x3)STRENGTH BACK SQUAT 5 x 3 (21X1)* *Use same weight across for each set…

09/18/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - Competitors ClassView Public WhiteboardWarm-up (No Measure)See regular class Warm upComp WODA. CONDITIONING 45:00 (EZ/60%) 400m Row 30 Reverse Lunges 30/20 Cal Ski :60 Ring FLR 100’ Bear Crawl B. NC60 70% effort. C. BIAS WORK: STRENGTH Power Snatch from the blocks (set-up…

09/17/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)2 Quick Rounds 200m jog 10/10 Alt lunges 10 Burpees 10 Barbell Presses Push Press DemoWeightliftingPush Press (5RM)STRENGTH ON A 15:00 CLOCK Build to a Moderate-Heavy 5 Rep Push Press* *Stay below 5RM and below "Heavy". Bar should…

09/15/2018

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CrossFit Rise Again, CrossFit Rise Again Springville - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP X 9 200 M Run 50 Single unders/Jumping Jacks 25 Mountain climbers 20 sit ups 15 Burpee to WallBall 12 Box jumps 10 WB front squatsMetconMetcon (AMRAP - Rounds and Reps)With a partner 22 min AMRAP 400m…