Conifer Strength 11.14.19

CrossFit Conifer - Conifer StrengthSnatch (6 x 2 @ 60%)Rep: power snatch w/ pause at knee + squat snatchPush Press (4 x 3)Behind the neck w/ snatch grip. Weight should be challenging but unbroken repsOverhead Squat (5 x 3/3)Single DB OHS. Try to build throughout.

Conifer Fitness 11.14.19

CrossFit Conifer - Conifer FitnessMetcon (Time)For Time: *21*18*15*12*9*6*3 TTB Burpees * = 200m Run

CrossFit 11.14.19

CrossFit Conifer - CrossFitWarm-up (No Measure)20 Alternating Lunges 20 Mountain Climbers 20 PVC Pipe Good MorningsDeadlift (7 x 3)Build to a heavy 3, using overhand grip. touch-and-go reps.Metcon (Time)3 RFT: 30 Slamballs (30/20) 20/14 Calorie Row 10 Single DB Box Step-ups (Each Leg)DB: 50/35 Box: 24/20

MSP 11.14.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)20 Alternating Lunges 20 Mountain Climbers 20 PVC Pipe Good MorningsDeadlift (7 x 3)Build to a heavy 3, using overhand grip. touch-and-go reps.Metcon (Time)3 RFT: 30 Slamballs 20 Alternating Single DB Box Step-ups 10 Cal RowDB: 25 Box: 20

CrossFit 11.14.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)20 Alternating Lunges 20 Mountain Climbers 20 PVC Pipe Good MorningsDeadlift (7 x 3)Build to a heavy 3, using overhand grip. touch-and-go reps.Metcon (Time)3 RFT: 30 Slamballs (30/20) 20/14 Calorie Row 10 Single DB Box Step-ups (Each Leg)DB: 50/35 Box: 24/20

CrossFit 11.13.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)400m Run (row if bad weather) 15 Russian KB Swings 15 KB SDHP 10 KB Swings 10 KB Goblet SquatsPower Snatch (6 x 2)Build to challenging 1. Complex must be unbroken.Metcon (AMRAP - Reps)On a 10 min running clock: 0:00-2:00: 12 Thrusters (25)...