Post

2/5/19

CrossFit Voyage – CrossFit Back Squat *Set 1- 6 reps @ 70% *Set 2- 6 reps @ 80% *Set 3- 3 reps @ 90% *Set 4- 2 reps @ 95% *Score 95%* The Steves (Time) Complete the following for time: Rx: 7 Rounds: 2 Bar Muscle ups 6 Back Squats (135/95) 30 Double Unders Scaled:...

Post

2/4/19

CrossFit Voyage – CrossFit Snatch Every 2 minutes, for 12 minutes (6 sets): Snatch x 1 rep Loading per set: *Set 1- 60-75% *Set 2- 75-80% *Set 3– 80-85% *Set 4– 85-90% *Set 5 – 90-95% *Set 6- 95% *Score 95%* Metcon (Time) Without stopping or dropping the bar (within “reps”), complete the following: 50...

Post

2/2/19

CrossFit Voyage – Olympic Lifting Snatch Snatch Technique Warm-Up Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch Push Press x 3 reps Snatch Balance x 3 reps Hang Power Snatch x 3 reps Snatch from Below...

Post

2/1/19

CrossFit Voyage – CrossFit Bar Muscle-ups WATCH THIS! https://www.youtube.com/watch?v=xgQtX16j8NQ If you are proficient at butterfly PU, go ahead and attempt bar muscle ups or spend time on it while the coach spends time instructing the butterfly pull-up. Butterfly Pull up Progression There is much more strain on the elbow and shoulder joints with the butterfly...

Post

1/31/19

CrossFit Voyage – CrossFit Deadlift Every 2 minutes for 10 minutes (5 sets) Deadlift x 3 reps @ 80% of 1RM Deadlift Metcon (Time) Complete the following for time: 25/20 cal bike 25/20 cal row *Rest 3 minutes* 20/15 cal bike 20/15 cal row *Rest 3 minutes* 15/10 cal bike 15/10 cal row *Rest 3...

Post

1/30/19

CrossFit Voyage – CrossFit Front Squat *Set 1- 5 reps @ 60% *Set 2- 5 reps @ 70% *Set 3- 5 reps @ 75% *Set 4- 5 reps @ 80% CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats,...

Post

1/28/19

CrossFit Voyage – CrossFit Clean and Jerk Take 20 minutes and work up to your successful 90% Metcon (Time) Complete the following for time: 10 pull-ups 20 push-ups 30 Air squats Row 1,000 m 15 pull-ups 30 push-ups 45 air squats Row 500 m 20 pull-ups 40 push-ups 60 air squats Row 250 m Bro...