December 30 2016
Happy Birthday and welcome to CrossFit Strongsville, Steve! Steve completed the New You 6 Week Challenge and really dived in to making functional fitness a part of his regular morning routine so you’ll catch him in the AM pushing himself and others!
Every 45 secs for 9 mins, alternating between:
A) 3 Squat Snatches, pick load
B) Handstand Hold, 20 secs
Today is the last day of this style of the Strength focus. Beginning next week, we’ll have a new format that will be detailed with Sunday’s blog post.
For 3 cycles:
AMRAP in 5 mins of:
15 Box Jumps, 24/20 in
15 Kettlebell Swings, 53/35 lbs
15 Wall Balls, 20/14 lbs, 10/9 ft
Rest 2 mins between each cycle.
For each cycle restart the AMRAP.
CRX: Box JUMP to 24/20 in, 53/35 lb KB, 20/14 lb WB to 10/9 ft
FRX: Box Jump or STEP UP to 24/20 in, 35/25 lb KB, 20/14 lb WB to 10/9 ft
Coaching: These AMRAP repeats are a favorite of mine for programming because the rest time is a double-edged sword; it allows you to recoup so you can give the next cycle more fuel, but it also allows the muscular fatigue elements to start to catch up with you. The best thing this teaches you is to get up and go when you feel you don’t have much left, much like what we have to sometimes endure in our regular day-to-day lives.