Training Archives - CrossFit Continuity

Category Archives: Training

Friday September 22, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [:60 kipping practice + 10 goblet squats] + A1. Front squat, 2-2-2-2 @30x1 tempo, :60 rest A2. Strict toes to bar or toes to rings, 3x 5-6, :60 rest + Every :60 for 6:00 5 thrusters, 65/95 5 pull ups + Starting directly…
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Thursday September 21, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 hand-release push ups + 10m weighted bear crawl] + A1. Bench press, 6-6-6 @21x1, :60 rest A2. Bent over kettlebell row w/both hands, 3x8-10 @21x1, :60 rest + 15:00 @80% aerobic effort: 400m run or 500m row 12 russian kettlebell swings, tough…
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Wednesday September 20, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10m duck walk w/PVC or band + 10 scap pull ups] + A. Squat snatch clusters, 4x1.1, :10 between singles, 2:00 between sets + 4 sets for reps: :30 squat cleans, 65/95 :30 rest :30 wall walks :30 rest :30 box jump overs…
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Tuesday September 19, 2017

15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 banded good mornings + 5 light kettlebell clean and jerks/side] + Every :90 for 4 sets: 1st: Power clean and split jerk clusters, 1.1, :10 between singles 2nd: :45 double under/rope climb practice + 3 rounds for time: 15 dumbbell cleans, 35/50…
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