CrossFit 2.25.19

CrossFit Conifer - CrossFitWarm-up (No Measure)15 KB Swings 20 Alternating Lunges 30 sec. Plank HoldPush Press (7 x 5 @ 65%)Metcon (AMRAP - Rounds and Reps)AMRAP 15 45 AbMat Sit-Ups 30 DB Hang Clean and Jerks (50/35) 15 DB Goblet Squats (50/35)* 30 total DB Hang Clean & Jerks, break...

CrossFit

CrossFit Conifer - High School ProgramWarm-up (No Measure)15 KB Swings 20 Alternating Lunges 30 sec. Plank HoldPush Press (7 x 5 @ 65%)Metcon (AMRAP - Rounds and Reps)AMRAP 12 30 AbMat Sit-Ups 20 DB Hang Clean and Jerks (35/25) 10 DB Goblet Squats (35/25)* 20 total DB Hang Clean &...

MSP 2.25.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)15 KB Swings 20 Alternating Lunges 30 sec. Plank HoldPush Press (5 x 5 @ 65%)Metcon (AMRAP - Rounds and Reps)AMRAP 8 14 AbMat Sit-Ups 12 DB Hang Clean and Jerks 10 DB Goblet Squats* 12 total DB Hang Clean & Jerks, break...

Conifer Strength

CrossFit Conifer - Conifer StrengthWeighted Pull-ups (7 x 3)* scale: 3 as-slow-as-possible negativesBent Over Row (4 x 6)*supinated grip, all sets at the same weightClean and Jerk (10 min to find 3RM)then 2 x 2 @ 75%

CrossFit 2.22.19

CrossFit Conifer - CrossFitWarm-up (No Measure)2 min Easy Pace Bike or Rower Then 2 Rounds: 10 Tempo Air Squats 10 Ring Rows 10 KB SwingsCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb....

MSP 2.21.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)2 Rounds: 6 Burpees 4/4 Walking Lunges 10 Lateral HopsClean (Every 90 sec x 5: 1 Hang SC + 1 SC)*must be unbroken, so choose weights wiselyMetcon (Time)On the 4:00 x 4 Rounds: 14 Alternating DB Snatches 10 Burpees Over Dumbbell 6 x...