MSP 9.16.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)200m Run 10/10 Leg Swings Front-Back 8/8 Cossack Squats 10/10 Leg Swings side-to-side 8 KB Goblet SquatsBack Squat (6 x 3 @ 60-65%)Metcon (Time)For Time: 10-8-6-4-2 KB Swings 20 SUs after each round Directly into 2-4-6-8-10 Thrusters 20 SUs after each round

HSP 9.16.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)200m Run 10/10 Leg Swings Front-Back 8/8 Cossack Squats 10/10 Leg Swings side-to-side 8 KB Goblet SquatsBack Squat (6 x 3 @ 60-65%)Sets 1-2: 2 sec. pause Sets 3-6: No PauseMetcon (Time)For Time: 10-8-6-4-2 Power Snatches 30 SUs after each round Directly into...

CrossFit 9.16.19

CrossFit Conifer - CrossFitWarm-up (No Measure)200m Run 10/10 Leg Swings Front-Back 8/8 Cossack Squats 10/10 Leg Swings side-to-side 8 KB Goblet SquatsBack Squat (6 x 3 @ 60-65%)Sets 1-2: 2 sec. pause Sets 3-6: No PauseMetcon (Time)For Time: 10-8-6-4-2 Power Snatches (115/85) 30 DUs after each round Directly into 2-4-6-8-10...

Conifer Strength 9.14.19

CrossFit Conifer - Conifer StrengthWarm-up (No Measure)Same as CrossFitHigh-Hang Snatch (3 x 3)Build throughout.Hang Snatch (5 x 1.1.1)Rep: Snatch Pull from Hang + Above Knee Squat Snatch + Below Knee Squat SnatchAccessory3 Sets Not For Time: 8 Weighted Barbell Good Mornings 10 Ring Rows @ 3131 30 sec. OH Plate...

Free Community Workout 9.14.19

CrossFit Conifer - CrossFitWarm-up (No Measure)800m Indian Run 60 sec. Plank Hold (on forearms, palms facing each other) 12 KB SwingsMetcon (AMRAP - Rounds and Reps)AMRAP 30: 200m Run 18 KB Swings 16 Slam Balls 14 KB Goblet Squats or Air Squats 12 AbMat Sit-upsAthlete 1 completes movement, the Athlete...

CrossFit 9.13.19

CrossFit Conifer - CrossFitWarm-up (No Measure)2 min Row 10 Russian KB Swings 5/5 KB Snatches 10 American KB Swings 5/5 KB Push PressFloor Press (6 x 6)Same weight for all sets, using 2 DBsMetcon (5 Rounds for weight)On the 4:00 x 5 Rounds: 200m Run 6 Hang Power Cleans 200m...