CrossFit 2.20.19

CrossFit Conifer - CrossFitWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 9/9 Mountain Climbers 10 Banded SDHPPower Clean (EMOM 8: 1 3-position clean)* 3-position clean: power clean + hang clean below knee + hang clean above kneeMetcon (Time)4 RFT: 21 Deadlifts (95/65; RX+ 135/95) 15 Box Jump Overs (24/20) 9...

HSP 2.20.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 9/9 Mountain Climbers 10 Banded SDHPPower Clean (EMOM 8: 1 3-position clean)* 3-position clean: power clean + hang clean below knee + hang clean above kneeMetcon (Time)4 RFT: 21 Deadlifts (75/55) 15 Box Jump Overs (24/20") 9...

MSP 2.20.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)3 Rounds: 8 Banded Good Mornings 9/9 Mountain Climbers 10 Banded SDHPPower Clean (EMOM 8: 1 3-position clean)* 3-position clean: power clean + hang clean below knee + hang clean above kneeMetcon (Time)4 RFT: 21 Deadlifts 15 Box Jump Overs (16") 9 Push...

CrossFit 2.19.19

CrossFit Conifer - CrossFitWarm-up (No Measure)10 Burpees 7/7 KB Windmills 10 Scap Pull-ups 10/10 Cossack SquatsFloor Press (5 x 7)* DBs, build to challenging weightMetcon (AMRAP - Rounds and Reps)AMRAP 9: 5 Power Cleans (155/105) 6 Strict Handstand Push-ups 5 Front Squats (155/105) 6 Strict Pull-upsAccessoryFoam Roll Quads Lax Ball...

Conifer Strength 2.19.19

CrossFit Conifer - Conifer StrengthShoulder Press (4 x 3)* In split, challenging weight for all 4 setsGHD Situps (3 x 10)Tall Clean (6 x 3)Clean Pull (4 x 2 @ 105+%)

Conifer Fitness 2.19.19

CrossFit Conifer - Conifer FitnessWarm-up (No Measure)2 Rounds 10 Air Squats 8/8 Plank Shoulder Taps 6 BurpeesMetcon (AMRAP - Rounds and Reps)A. EMOM x 15 1 – 10/10 KB Tea Pot 2 – 30 Russian Twists 3 – 20 Banded Lat Pull-Down B. AMRAP 20 750m Row 50 AbMat Sit-Ups...