Strength: 3 Rounds
1A. False Grip Ring Rows (Pull-Ups for advanced) x 8-12 Reps (as tough as possible)
1B. One-arm DB Strict Press x 8 R/8 L
1C. DB Good Mornings x 10 Reps
*keep rest to 30 seconds or less between movements and 60 seconds or less between rounds
Conditioning: 4 Rounds for Max Reps
40 sec DB Snatch
20 sec Rest
40 sec Med. Ball Sit-Ups
20 sec Rest
40 sec Front Rack Hold (165/115 lbs)
20 sec Rest
*Work in teams of 3 to share equipment. Take the bar off of a rack.
We often see accessory work programmed consisting of trunk work, mobility, prehab/rehab, and even bodybuilding. Is this just to fill the hour, or is it important? Of course it is, and let me explain why! The fact that it happens to be at the end of the workout does not mean it is less important. […]
MORE INFO
The law of individuality tells us we are all the same, but we are all different. We are all made of blood and tissue but how we approach things or respond is individual. Everyone will respond differently based on genetics, stress load, nutrition, and recovery. However, there are some general things that you can focus […]
MORE INFO
On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
MORE INFO
No Comments to "Monday 5/6/13"