HSP 11.20.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)60 ft High Knees 60 ft Butt Kickers 10 Barbell Good Mornings 10 SDHP w/ BarbellClean High Pull (4 x 3)Start at 65%, build to challenging weight without sacrificing techniqueMetcon (AMRAP - Rounds and Reps)In Teams of 2: AMRAP 14: 9 Hang Power...

CrossFit 11.20.19

CrossFit Conifer - CrossFitWarm-up (No Measure)60 ft High Knees 60 ft Butt Kickers 10 Barbell Good Mornings 10 SDHP w/ BarbellClean High Pull (4 x 3)Start at 65%, build to challenging weight without sacrificing techniqueMetcon (AMRAP - Rounds and Reps)AMRAP 12: 9 Hang Power Cleans (135/95) 12 Hand-Release Push-ups 15...

MSP 11.20.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)60 ft High Knees 60 ft Butt Kickers 10 Barbell Good Mornings 10 SDHP w/ BarbellClean High Pull (4 x 3)Start at 65%, build to challenging weight without sacrificing techniqueMetcon (AMRAP - Rounds and Reps)In Teams of 2: AMRAP 14: 9 Hang Power...

Conifer Strength 11.19.19

CrossFit Conifer - Conifer StrengthSplit Jerk (EMOM x 8: Power Clean + Split Jerk)Build to challenging 11 & 1/4 Front Squat (5 x 3 @ 65%)Shoulder Press (3 x 6 @ 50%)In Split Jerk position

CrossFit 11.19.19

CrossFit Conifer - CrossFitWarm-up (No Measure)90 sec Row @ Easy Pace 15 Med Ball Cleans 10 Push-Up to Down Dog 5 Med Ball ThrustersSquat Clean and Jerk (E2MOM x 16: 3 T-N-G SCs + 1 Jerk)On the opposite 2 min: 8/8 Single Arm DB Bench Press on WB & 8/8...

Conifer Fitness 11.19.19

CrossFit Conifer - Conifer FitnessMetcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets) for times: 400m Run 24 KB Swings (35/26) 500m Row 12 Strict Pull-Ups