Strength

Last week had some pretty good breathers. So we will start off this week with a little more of an emphasis on strength. For the Clean complex remember to make each set a true “working” set. Meaning all the warmup was done prior and now the goal is to make each set as challenging as possible.

CrossFit Las Cruces
10/22/18

Build to a Heavy then:
Every 3 minutes for 5 Rounds
2 Hang Squat Cleans
2 Front Squats
1 Jerk

3 Sets
20 Ring Dips
30 Second L Hold
15 Bent Over Rows (slow tempo up/slow tempo down)

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Sometimes

Sometimes you just need a good burner. Something to open the lungs up and get you ready for the weekend.

Sometimes you just need a little bit of Fran in your life.

CrossFit Las Cruces
10/19/18

21-15-9
Thrusters (95/65)
Pull-Ups
100 Wallballs
9-15-21
Thrusters (95/65)
Pull-Ups

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All the Snatches

A little Snatch work. The focus will be on consistency in each position (high hang, hang) then putting it all together at the end with a full snatch. Focus on keeping the lats engaged as you keep the bar close to you during the pull then opening your hip up fully and explosively during the extension. First there must be patience and positioning during the first portions of the Snatch then everything must come together into one big fast explosion using your legs and hips to send the bar up as high as possible.

CrossFit Las Cruces
10/17/18

EMOM 4
3 High Hang Snatches
EMOM 4
2 Hang Snatches
EMOM 6
1 Full Snatch

4 Rounds
10 Box Jumps
10 Hand Release Push-Ups
10 Snatches (135/95)

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It’s Like DT but…

Tuesday’s Work

10/16/18

Handstand Practice
-Handstand Holds
-Shoulder Taps
-Handstand Walks

AMRAP 15
12 Deadlifts (225/155)
12 Bar Facing Burpees
9 Hang Squat Cleans (225/155)
6 Shoulder to Overhead (225/155)
6 Ring Muscle Ups or Burpee Pull-Ups

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It’s time

Time to test that Back Squat!!! You guys have put in the work, now it’s time to get after it and move some weight!

CrossFit Las Cruces
10/15/18

1 Rep Max Back Squat

3 Rounds
Row 300m
15 Db or Kb Clean and Jerks
15 Toes to Bar

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Deload

We will be stepping away from the barbell to finish out this week. The goal is for high intensity with minimal heavy loading. Hopefully this will help better prepare you for your retest Back Squat this coming Monday.

Even though this one is just bodyweight, it still gets me every time!

CrossFit Las Cruces
10/12/18

“Barbara”
5 Rounds with 3 minutes rest between each round

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

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Don’t Forget!

It’s going down this coming Monday! Retest day is almost here for the Back Squat. Everyone I’ve seen has gotten so much stronger with their squat. You guys have put the work in and now it’s almost time to move some weight!

CrossFit Las Cruces
10/10/18

Back Squat
1×5 @75%
1×3 @85%
4×2 @90%

Row 1K
50 Air Squats
50 Burpees
Row 300m

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