Conifer Fitness 2.28.19

CrossFit Conifer - Conifer FitnessMetcon (Time)Part A: Every 90 sec x 5 2 DB Hang Cleans + 2 Front Squats + 2 Push Press -- Then immediately into Part B -- 4 RFT 5/5 Renegade Rows 10 DB Alternating Reverse Lunges 15 WBs

MSP 2.28.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)20 KB Swings 10 KB Goblet Squats 5 BurpeesFront Squat (EMOM 6: 4 @ 65%)Metcon (Time)1-2-3-4-5-6-7-8-9-10 Burpees DB Thrusters

HSP 2.28.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)20 KB Swings 10 KB Goblet Squats 5 BurpeesFront Squat (EMOM 6: 4 @ 65%)Metcon (Time)1-2-3-4-5-6-7-8-9-10 Burpees DB Thrusters

Conifer Strength 2.28.19

CrossFit Conifer - Conifer StrengthSquat Snatch (1 x 1)Build to heavy squat snatch using following rep scheme: 1 x 4 1 x 3 1 x 2 1 x 2 1 x 1Suitcase Deadlift (4 x 5/5)* Single KB, use challenging weight for all 4 setsLandmine Press (3 x 10/10)AccessoryPull-ups: 3...

CrossFit

CrossFit Conifer - CrossFitWarm-up (No Measure)60/60 ft. Waiter Walk w/ KB 60 ft. Bear Crawl 30 ft. Broad Jump 30 ft. Bunny HopHigh-Hang Clean (Every 90 sec x 5: 5)* power clean, work on strong shrug & pull, keeping elbows highMetcon (Time)For Time: 50 Box Jumps (24/20) 40 Pull-ups 30...

MSP 2.27.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)60/60 ft. Waiter Walk w/ KB 60 ft. Bear Crawl 30 ft. Broad Jump 30 ft. Bunny HopHigh-Hang Clean (Every 90 sec x 5: 5)* power clean, work on strong shrug & pull, keeping elbows highMetcon (Time)For Time: 40 Box Jumps (24/20) 30...