WARM UP 

2 rounds of
100m run
10 double unders
10 goblet squats
10 kbs

SKILL

EMOM for 12 minutes
Squat Clean X 1 rep @ 75-95%
Build over the course of 12 sets

CLANG & BANG

amrap 13'
5 squat cleans (135/95) L2 (165/115)
15 dead lifts
30 double unders

Posted
AuthorBen Magnone

WARM UP

2 rounds of 10-15 reps
air squats
good morning
double unders
push ups

CLANG & BANG

5 Rounds for total reps
0:20 work 0:40 rest
Thrusters (135/95)
Strict pull ups
Burpee
Wall Walks

AFTER PARTY 

Group stretch and cool down

Posted
AuthorBen Magnone

WARM UP

200m run then amrap 4'
1,1-2,2-3,3,...
plate squat
plate press
broad jump

STRENGTH

4 x 4 Front squat @80% of 1RM
*should be same FS weight as last week

CLANG & BANG

amrap 9' "the grip grind"
9 p cleans (115/75)
9 toes to bar

image.jpg
Posted
AuthorBen Magnone

WARM UP 

2 rounds of
50m run
10 double unders
3 wall walks
20 russian swings

MAX EFFORT 

American Kettle Bell Swings
One set of ME KBS

CLANG & BANG

3 rounds for time
200m run
12 Squat snatches (75/55)
21 push ups

IMG_2830.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of
200m run
10 double unders
10 kb snatches
10 air thrusters 

CLANG & BANG

amrap 16'
9 front squats (135/95)
15 power cleans (135/95)
21 wall balls (20/14)

CASH OUT 

tabata of hollow rocks 

image.jpg
Posted
AuthorBen Magnone

WARM UP

2 rounds of
100m run
10 kb deadlifts
10 air squats
10 kbs
10 double unders

SKILL

P Snatch Waive (L2 squat snatch) 10:00 EMOM 1 snatch
choose a goal weight close to 90% and back off by 30 lbs. set should be as follows using 115 as the goal weight (85, 90, 95, 100, 105, 95, 100, 105, 110, 115) you will build in weight for 5 rounds drop 10 lbs and continue to build by 5lbs each round

CLANG & BANG

amrap 12'
10 hspu
14 front rack lunges (95/65)
 

IMG_2820.JPG
Posted
AuthorBen Magnone

Nutrition seminar this Saturday the 20th, 10:45am

WARM UP

200m run then tabata alt
burpee
plate grnd to OH

Coach lead stretch and movement review

CLANG & BANG 

For time: (cap 21')
100 dumbbell snatches (50/35)
800m run (80 reps)
60 1 arm db push press (50/35)
40 burpees
20 bar muscle ups

IMG_2816.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of
50m run
15 air squats
15 double unders
15 kbs

STRENGTH

5 X 3 front squats @80% of 1RM

CLANG & BANG

EMOM 8'
ODD: 10 push ups + 15 air squats
EVEN: 25 ab mat sit ups
EMOM 8'
ODD: 50m run + 10 KBS (53/35)
EVEN: 15 box jumps (24/20)

image.jpg
Posted
AuthorBen Magnone

WARM UP

400m run
15 wall balls
20 air squats
10 burpees

MAX EFFORT

Pull ups or CTB Pull Ups

CLANG & BANG

For time:
150 single-unders
20 CTB pull ups
10 squat cleans (115/75)
150 single-unders
15 CTB pull ups
15 squat cleans (115/75)
150 single-unders
10 CTB pull ups
20 squat cleans (115/75)
150 single-unders

IMG_2809.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of
50m run
10 kbs
10 OHS
10 pvc pass throughs
10 squat jumps

SKILL

10 minutes to build to a heavy complex
1 P. Snatch + 2 OH Squats 

CLANG & BANG

Complete as many rounds as possible in 13'
1,1,1-2,2,2-3,3,3-4,4,4...
power snatch (70-75% of complex weight)
overhead squat
toe 2 bar

IMG_2760.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of
100m run
10 KBS
10 KB deadlifts
5 hs kick ups

SKILL 

EMOM 8'
2 X Deadlift @ 80% of 1RM

CLANG & BANG

3 RFT:
60 Double Unders
30 Deadlifts (135/95
15 HSPU

 

Posted
AuthorBen Magnone

WARM UP

2 Rounds of 10-15 reps
plate squats
plate press
banana
super man
bar kip

SKILL 

Pull ups and muscle ups work

CLANG & BANG

For Time:
800m run
50 burpee box jumps
40 ab mat sit ups
30 plate thrusters (45/25)
20 db squat snatches
10 bar muscle ups

IMG_2758.JPG
Posted
AuthorBen Magnone

WARM UP

2:00 of single unders
1:00 of air squats
1:00 of plate g2OH
1:00 of double unders

STRENGTH 

4 X 1 back squat
(4 working sets should be above 90%)

CLANG & BANG

5 Rounds for Time
9 push press (135/95)
15 Push Ups
21 Air Squats
200m run

image.jpg
Posted
AuthorBen Magnone

WARM UP

2 rounds or 10-15 reps
double unders
jump squats
back extentions (superman)
bananas
bar kips

MAX EFFORT

ME HS Should Touches
L2 ME hand stand walk
* leave plenty of time for skill work

CLANG & BANG

4 Rounds for time
24 kettle bell swings
12 toes to bar
6 power cleans @75% of 1RM

IMG_2703.JPG
Posted
AuthorBen Magnone

HAPPY EARLY BIRTHDAY EVELYN!!!!

WARM UP

400m run then 10-15 reps of
double unders
hs kick ups
burpees

CLANG & BANG

4 X E3MOM (12 min)
100m sprint
10 med ball cleans (20/14)
 10 hspu
4 X E3MOM (12 min)
50 double unders (cap 1 min')
12 pistols
15 HR (hand release) push ups

AFTER PARTY

2 ME sets of v-ups for total score

 

Posted
AuthorBen Magnone

WARM UP

2 rounds 10-15 reps of each
double unders
air squats
plate grd to OH
v ups

SKILL

EMOM ever :30 seconds for 10:00
20 x 1 Power Snatch @ 75-80% of 1RM

CLANG & BANG

30-20-10
Box Jumps (24/20)
DB Snatch alt (50/35)
200m run

IMG_2681.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of 10-15 reps of each
gumby stretch
double unders
bar kips
DB snatch
jump lunge

CLANG & BANG

5 minutes per movement (rest until 5 mins is up, after 5 move to the next movement regardless)
75 burpees
75 kettle bell swings (53/35)
75 sit ups
50 thrusters (75/55) 
800m run
20 muscle ups

IMG_2680.JPG
Posted
AuthorBen Magnone

*ANNOUNCEMENT: MARK YOUR CALENDARS MAY 20TH FOR A CROSSFIT MONTROSE NUTRITION SEMINAR 

WARM UP

2 rounds of 10-15 reps of each
samsung stretch
double unders
kettle bell swings
squat jumps

STRENGTH

4 X 2 Back Squats @ 90%

CLANG & BANG

amrap 14'
10 h power cleans (95/65) L2(115/75)
12 front rack lunges (95/65) L2(115/75)
45 double unders

 

image.jpg
Posted
AuthorBen Magnone

*ANNOUNCEMENT: MARK YOUR CALENDARS MAY 20TH FOR A CROSSFIT MONTROSE LEANING CHALLENGE

WARM UP

2 rounds with 10-15 reps of each movement (crossfit warmup)
sampson stretch
pvc OH squat
ab mat setup
super man (back extension)
push up

MAX EFFORT

Hand Stand Hold (on wall or free standing)

CLANG & BANG

5 RFT "beach bod"
5 strict HSPU
10 CTB pull ups
15 hollow body rocks

 

IMG_2669.JPG
Posted
AuthorBen Magnone

WARM UP

2 rounds of
100m run
5 hs kick ups
3 wall walks
10 bar kips

SKILL

P. Snatch (build to a weight heavier than the workout)

CLANG & BANG

3 RFT (cap 22')
10 p snatches (135/95)
20 CTB pull ups
40 push ups
50m run

Posted
AuthorBen Magnone