Conifer Strength 2.11.20

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

Conifer Fitness 2.11.20

CrossFit Conifer - Conifer FitnessMetcon (No Measure)3 Rounds for Quality: 8 Barbell Z-Press (2 sec negative) Rest 45 seconds 8 Weighted Strict Pull-Up (or Banded Strict) Rest 45 seconds 10-12 Reverse DB Flies Rest 45 seconds 8-10 Evil Wheels Rest 45 secondsMetcon (Time)FT: 25/18 Cal Assault Bike 50 DB Push...

CrossFit 2.11.20

CrossFit Conifer - CrossFitWarm-up (No Measure)30 Seconds Easy Bike Push-up Plank Hold (On Hands) Alternating Samson Stretch Banded Pass Throughs Moderate Bike Hollow Hold Inchworm to Push-up Banded Pull Aparts Faster Bike Alternating Bird Dogs Push-up to Down Dog Banded Tricep Pull DownsBench Press (1 x 3)12 min to build...

HSP 2.10.20

CrossFit Conifer - High School ProgramWarm-up (No Measure)2 min of DU or DU Practice 10/10 Plank Shoulder Taps 10 Med Ball Cleans 20 sec. Hollow Hold RocksHang Clean (1 x 1)12 min to build to heavy hang SQUAT cleanMetcon (AMRAP - Rounds and Reps)AMRAP 9: 30 Double Unders 1 Hang...

CrossFit 2.10.20

CrossFit Conifer - CrossFitWarm-up (No Measure)2 min of DU or DU Practice 10/10 Plank Shoulder Taps 10 Med Ball Cleans 20 sec. Hollow Hold RocksHang Clean (1 x 1)12 min to build to heavy hang SQUAT cleanMetcon (AMRAP - Rounds and Reps)AMRAP 9: 30 Double Unders 1 Hang Squat Clean...

CrossFit 2.8.20

CrossFit Conifer - CrossFitWarm-up (No Measure)30 Seconds Each: Low Box Step-ups Sit-ups Mountain Climbers Lateral Box Step-ups (30 Seconds Each Leg) Hollow Hold Tuck Jumps High Box Step-ups Superman Pulses BurpeesMetcon (Time)Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000m Row 30 TTB Into... 21 Burpee Box Jump...