Barnes Corner CrossFit – CrossFit Christmas In July (Time) 1(00) meter run 2 HSPU (2 mats)(1 mat) (deficit) 3 burpees 4 front squats (65/45)(95/65)(115/95) 5 shoulder to over head (same bar) 6 KB swings (35/26)(53/35)(70/53) 7 box jumps (20/18)(24/20)(30/24) 8 sit ups (L3- GHD) 9 air squats 10 toes to bar (k2e)(t2b) 11 hand release...Read More

Barnes Corner CrossFit – CrossFit Squat Clean (7 Sets of 3 Position Clean + Split Jerk Complex) Starting at 50% 1RM https://youtu.be/v-YK8VjMoEg 1. from the floor. 2. from knee level. 3. from mid-thigh, or power position. 4. split jerk finishes the complex. Full Split (AMRAP – Rounds) In Teams of 2… AMRAP 20: 5 Front...Read More

Barnes Corner CrossFit – CrossFit Split Jerk (Technique Work) Part #1 – Tall Jerk 3 x 3 Empty Barbell 3 x 3 Light Load (Read More

Barnes Corner CrossFit – CrossFit Clean (Technique ) 5 Working Sets of the Complex: Clean Pull + High Hang Squat Clean + Hang Squat Clean https://youtu.be/x8aOhWAsKvU Rest as needed between sets. Back Squat (15 Rep Max) To warm up for for your attempt: Set #1 – 7 Reps @ Light load, if not empty barbell....Read More

Barnes Corner CrossFit – CrossFit Deadlift (10-8-6-4-2) Doce (3 Rounds for reps) “Doce” Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 2 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce”...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 10 Min of Coaches Choice Then: 3 Giant Sets: 20 Back Rack Reverse Lunges 20 Double Kettlebell Russian Swings (chest level) 20 Weighted Sit-Ups Then: 10 Min of Snatch Skill Work Snatch (OTM x 12: Power Snatch + OHS + Squat Snatch) 50-60% of 1RM Snatch Isabel...Read More

Barnes Corner CrossFit – CrossFit Front Squat (0:00-05:00 Establish a Heavy Front Squat) Push Press (05:00-10:00 Establish a Heavy Push Press) Thruster (10:00-15:00 establish a Heavy Thruster) Up Front (Weight) “Up Front” Alternating EMOM x 10 (5 Rounds): Even Minutes – 5 Thrusters Odd Minutes – 200 Meter Runat 50-60% of your established heavy single...Read More

Barnes Corner CrossFit – CrossFit Bench Press (10 Min to Build to a heavy set of 3) Rope Climb (10 Rope Climbs) perform 10 rope climbs -or- rope climb skill work Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Sets: 15 Dumbbell Pushups 30 second Barbell Overhead Hold 100 Meter Double KB Front Rack Carry Finish with 50 Band Pull-Aparts Then: Tall Cleans 5 sets of 3 Squat Clean (EMOM 10 Pausing Squat Clean) Set #1 – 1 Rep 50% Set #2 – 1 Rep...Read More

Barnes Corner CrossFit – CrossFit Metcon (Weight) “Freight Train” On the Minute x 6 50% of 1RM C&J Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks Minute 4 – 5...Read More