Barnes Corner CrossFit – CrossFit Snatch (Complex) Primer (start with empty bar increase loading to 50%1RM Snatch) EMOMx5 perform: 3x Muscle Snatch, 3x OH Squat, 3x Snatch Balance Then: Snatch Complex: 1 Rep off Each EMOMx9 Power Snatch, OH Squat, Squat Snatch Min 1,4,7: 50% Min 2,5,8: 55% Min 3,6,9: 60% Score is Heaviest Snatch...Read More
Barnes Corner CrossFit – CrossFit Adderall (3 Rounds for reps) Part #1 – In a 10:00 Window: Run 1 Mile Time Remaining, Max Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In...Read More
Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds: 50′ 1-Arm Farmers Carry (each) 10 Cossack Squats (5 Each Side) Front Squat (Heavy Single) Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If...Read More
Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds: 7 Behind the Neck Strict Press 20 Second GHD Supine Hold Into… 3 Sets 3 Dip Drives https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ *Build in weight Push Press (Heavy Single) On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP On the 1:30… 4 Reps @ 60% last weeks...Read More
Barnes Corner CrossFit – CrossFit Deadlift (emom) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Deadlifts (building) Even Minutes – 3 Deficit Kipping HSPU Athlete’s choice on both the deadlift weight and the deficit kipping HSPU. On both, athletes are free to climb in both weight on the deadlift and deficit on the...Read More
Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Bike 1-3 minutes 1:00 spideman and reach 1:00 Russian Babies 1:00 Sampsons Primer 3 Sets, not for time: 8 Suitcase Deadlifts (each side) 8 Double-Kettlebell Front Rack Step-Ups 4 Barbell Rollouts Back Squat (building a heavy single) Wave #1 – “On the 2:00” 0:00… Set #1 –...Read More
Barnes Corner CrossFit – CrossFit Power Clean (6×3) EMOMx12 Alt. Movements. Minutes 1-2 – 60% of 1RM Clean and Jerk Minutes 3-4 – 65% of 1RM Clean and Jerk Minutes 5-6 – 70% of 1RM Clean and Jerk Minutes 7-8, 9-10, 11-12… continue to build. Log the heaviest load completed for both the 3 power...Read More
Barnes Corner CrossFit – CrossFit Warm-up (No Measure) SILVERBACK PRIMER 3 Rounds: 50′ 1-Arm Farmers Carry (each) 10 Cossack Squats (5 Each Side) Front Squat (60% of 1RM Front Squat) Set #1 (0:00) – 6 Front Squats + 3 Back Squats Set #2 (2:00) – 5 Front Squats + 4 Back Squats Set #3 (4:00)...Read More
Barnes Corner CrossFit – CrossFit Push Press (5×3) Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week. Warm-up (No Measure) SILVERBACK PRIMER 3 Rounds: 7 Behind the Neck Strict Press 20 Second GHD Supine Hold https://youtu.be/zTikRBHZV4Y 10 Second Wall-Facing Handstand Hold Overhead Squat (10min to build...Read More
