Author Archives CrossFit Stronghold

Push Press
Heavy 3

“Elizabeth”
21-15-9
Clean
Ring Dip

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
GHD sit ups – 30-50 reps

Back Squat
Heavy 3

AMRAP 10
10 Front Rack Lunges
10 Pull Ups

Refinery

Before class
high hang snatch – heavy triple

After class
Hip Extensions – 25 reps

thruster
3-2-1-1-1-1-1

200 dumbbell thrusters for time
do 3 burpees each, every time you pass off the weight

Refinery

Before class
tall clean heavy single

After class
bar muscle up practice

Movement & Mobility with Ray

front squat
20 reps. one set
try to go heavier than last time

AMRAP 10 with a partner
alternate each rep. go fast!
https://www.youtube.com/watch?v=iMNnvhg1JcM

Refinery

Before class
rack jerk behind the neck
10 min to find a heavy triple

After class
GHD sit ups – 30-50 reps

Push Press
10 minutes to find a heavy triple
then do 3 sets of 3 at 90% of today’s heavy triple

AMRAP 10 with a partner
30 dumbbell push press
30 chest to bar pull up
100 double unders

Refinery

Before class
10 min handstand walk practice

After class
3 sets of 30-60s toes and nose handstand hold at wall

back squat
20 reps. one set
try to go heavier than last time

3 rounds for time with a partner
50 dumbbell squat cleans
20 burpees
2 x 200m farmer carry relay

Refinery

Before class
snatch balance no dip heavy single

After class
Hip Extensions – 25 reps

deadlift
10 minutes to find a 3RM

3 rounds for time
3 pause deadlifts (5 sec at top)
6 burpees over the bar
9 toes to bar

Refinery

Before class
muscle snatch heavy single

After class
Hip Extensions – 25 reps

Movement & Mobility with Ray

front squat
10 minutes to find a 3RM
then do 3 sets of 3 at 90% of today’s 3RM

as many unbroken rounds of the following complex in 10 minutes

using one barbell loaded at 155/115
3 hang power clean
3 shoulder to overhead
3 front squat

Refinery

Before class
muscle clean heavy single

After class
GHD sit ups – 30-50 reps