Thursday – Level Up Training

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Olympic Weightlifting Every 2:00 x 6 sets: 1 Snatch @ 70,75,80,85,85%+, 85% + (only increase on last if it feels good) Every 2:00 x 6 sets: 1 Clean & Jerk @70,75,80,85, 85%+, 85%+ (only increase on last set if it feels good) Record numbers in notes. Strength Front Squat EMOM x 8 1: 1 @ 60% 2: 1 @ 65% 3: 1 @ 70% 4: 1 @75% 5: 1 @ 80% 6: 1 @ 85% 7: 1 @ 90% 8: Max reps @ 70% Conditioning "Intervals Gone Bad" 3 rounds for Max reps: 1 minute Max: Thruster, 95/65 Rest 1…

Monday – Level Up Training

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Strength A. EMOM x 12: 1: 3 Front Squat @3210 Climb to 3RM 2: 6 Double DB Strict Press, Heavy Accessory B, EMOM x 8 minutes: 1: 5 Goblet Bulgarian Split Squat, Each leg 2: :20 Single Leg Tip Over Hold, Each leg Conditioning AMRAP x 5 minutes: Dumbbell Burpee Box Step Ups, 24/20 Use 2 dumbbells, any weight. Hold both Dumbbels, do a burpee with them in hand, then step up onto the box. Alternate legs on the next rep. Daily Mobility -Check Train Heroic Box News CROSSFIT TOTAL SATURDAY JUNE 10th - 9:00am! 

Thursday – Level Up Training

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Olympic Weightlifting A. 1 Front Squat + 1 Split Jerk + 1 Pause Split Jerk 60% x 1 set 70% x 1 set 75% x 3 sets *These can be done from a rack. Or Power Clean from floor. Strength 5 sets: 6 Dumbbell Bench Press, Heavy (across or climbing) @2020 12 Band Pull Apart Conditioning "Criss-Cross" 5 rounds for time: 8 Strict Press, 75/55 10 Double Under 8 Bar Facing Burpee 10 Double Under Daily Mobility -Check Train Heroic Box News CROSSFIT TOTAL SATURDAY JUNE 10th - 9:00am! 

Memorial Day Monday

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Murph  For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with…

Friday – Level Up Training

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Strength A. Strict Press Build to a 3RM @3210 B. 4 sets (superset): 5 1/2 Kneeling Arnold Press + 6 Single Arm Overhead Lunges, (3 each leg) Use the same weight for each set. It should be a challenge but with a focus on stability. 5 Pendlay Rows @ 2001 Gymnastic: 5 sets 4 Muscle Ups (Kip) Keep it tight and focus on form. 4 sets: 5 Pistols Each leg. Keep it tight and focus on form. Conditioning "Annie" 50-40-30-20-10 reps for time of: Double Unders Sit ups Mobility -Check Train Heroic Box News Memorial Day Murph WOD & Potluck May…

Thursday – Level Up Training

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Olympic Weightlifting A. 1 Power Clean + 1 Power Jerk + 1 Clean + 1 Jerk 60% x 1 set 65% x 1 set 70% x 3 sets B. 3 sets: 3 Clean High-Pull @70% Strength Back Squat EMOM x 9 1: 6 x 60% 2: 4 x 60% 3: 2 x 60% 4: 6 x 65% 5: 4 x 65% 6: 2 x 65% 7: 6 x 70% 8: 4 x 70% 9: 2 x 70% Conditioning "Make It Rain" 15-12-9 Hang Power Clean, 135/95 Toes To Bar 200m Run Mobility -Check Train Heroic Box News Memorial Day Murph…