CrossFit OKM

we are fit for anything

At last, the box — January 31, 2017

At last, the box

Strength
DL @ 75% 1RM
AMRAP 7 minutes with good form

Conditioning
15 pullups
15 box jumps (24/20)
15 RKBS (53/35)
4 rounds for time

courtesy of tier three tactical

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Strength cycle part deux — January 30, 2017

Strength cycle part deux

We’ve spent the last three weeks building up volume in our strength sessions, with an EMOM format. For the next three weeks, we’ll shift to a slightly heavier weight and an AMRAP format. Be smart about your pacing and your work vs. rest intervals. Think about it…at 70% you did 5 reps every minute for 6 minutes. So now, we’re at 75% with 7 minutes to work…you should get at least 30 good reps!

Focus on form. Don’t sacrifice acceptable form for maximal reps. Also don’t sacrifice volume of work for perfect form. Find the balance and get in good work!

Strength
back squats @75% 1RM
AMRAP 7 minutes

Conditioning this week will be relatively short…here’s where you go for max effort every day!

Conditioning
5 hang power snatch (95/65)
40 DU
amrap 11 minutes

courtesy of tier three tactical

Death by… — January 28, 2017
Row short, row hard — January 26, 2017
Our favorite duo — January 25, 2017
The cleans outnumber the jerks — January 24, 2017
A little hero to start your week — January 23, 2017
Little Chipper — January 21, 2017
A month in whiteboards: December 2016 — January 20, 2017
It’s mostly pull — January 19, 2017