Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Clean Pull 2-2-2-2-2 90-100% of 1rm clean Skill: Rope climb review WOD: 12 min AMRAP 3-2-1 Barbell Burpees Rope Climbs 15ft Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Warm-up drills: Tall jerk and short step drills *re-rack technique Strength: Pause Push Jerk 3x3 Pause Split Jerk 3x3 WOD: 5-1 MU 1 rd “DT” 12 DL 9 HPC 6 PJ Scaled: 15-12-9-6-3 Ring dips 1 Rd DT btwn sets (5rds total) Lv1:...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. WOD: 3 rounds for time: 30 Squat Cleans 95/65 30 Pull-ups 800 m run Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: E3M for 15 -4 Tempo Back Squats 3 sec down- fast up @50-60% -6 box jumps @ high WOD: for reps 3 min AD Cal 3 min WB 2 min AD cal 2 min WB 1 min...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength A: 15 min running EMOM clock: EMOM 5 Snatch High pull+ Hang Power Snatch EMOM 5 Power Snatch+ hang (squat snatch) EMOM 5 Snatch Strength B: 5x1 Deadlift @ 88-90% Finish: Hamstring PNF with band w/...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 9:30 and 10:30am CrossFit Strength: Strict Press 4x10 ~50-60% of 1RM. WOD: 75 sit-ups Then, 7rds 20 DB Snatch (from hang) Farmer carry 100m Then, 75 sit-ups Lv1: 20/15 Lv2: 35/25 Lv3: 50/935 Log your scores on Beyond...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. 8:30 am Lite N Tite WOD: 5rds for time 400m run 10 Plate Burpees (G2O) 20 OH walking lunges Lv1: 25/15 Lv2: 35/25 Lv3: 45/35 Finisher: 4 sets of -Back extensions x10-15 (AHAP) -Side plank...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: Alt EMOM for 10 min Odd min:1-3 Strict Ring MU Banded, or partner assisted OK Or 3-5 Strict Pull-ups (on bar) AHAP Even min: seated Russian twists with MB...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: 20 min to complete: Deficit DL 3x3 @60-65% (standing on 25 or 35# plates- ONLY if you can maintain back posture at start position and throughout...
Paleo Challenge Starts Jan 21! Read about how it works HERE. Sign up for body composition test ASAP HERE. Strength: 11 min running clock (rack ok) EMOM 3 3 Push Press 1 min rest EMOM 3 2 Push Jerk 1 min rest EMOM 3 1 Split Jerk WOD: For Time 200 m run 4 rds 5 Handstand...