Squats on squats

CrossFit Crag – CrossFit Although it is a benchmark today we can scale this in several ways. Height, weight, or number. Back Squat (3-3-3-3-3) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#12 minute time cap…Get as far as we can!

12/7/15

CrossFit Crag – CrossFit Clean Extension + Clean Variation (power or squat) (1-1-1-1-1) perform clean extension drop bar reset for a clean Metcon (Time) 3 Rounds For Time 400 m row 10 power clean (155,105) 30 abmat sit ups

Fight Gone Worse

CrossFit Crag – CrossFit Fight Gone Worse (AMRAP – Reps) 3 rounds for total reps 1 minute wall balls (20,14) 1 minute SDHP (75,55) 1 minute Burpees 1 minute Shoulder to Overhead (75,55) 1 minute row for cals 1 minute rest

12/4/15

CrossFit Crag – CrossFit Today we are gonna break down the muscle up great for those who already have muscle ups to improve and those who don’t can slowly start to learn the skill Muscle-ups Progression and skill work Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP 9 box Read more…

11/30/15

CrossFit Crag – CrossFit Low hang snatch (below knee) (1-1-1-1-1) If we can squat we are going to work the squat at a minimum power snatch with an over head squat Metcon (Time) 15-12-9-6-3 Hang power snatch (115,65) Bar facing burpee