CFNA - LaunchWeightliftingDeadlift (Work to a heavy single)Focus on technique, keeping the midline tight, not rounding the back.MetconMetcon (AMRAP - Rounds and Reps)9 minute AMRAP 9 Sit-ups (alternate: hanging knee raises) 7 Deadlifts 115/85 5 Push-ups…Read More
CFNA - LaunchGymnasticsDips (5x3 Box Dips or Scaled Ring Dips)MetconMetcon (Time)6 Rounds: 20 DUs or SUs 10 Wallballs 15/10Choose a wallball weight that you can do 10 reps straight with good form…Read More
CFNA - LaunchGymnasticsRing Rows (5 Sets of 5 Reps)Slow and controlled. Goal is to build upper body strength Alternate: 5 x 3-5 Strict Pull-upsMetconMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 8 Double KB Push Press 30s/20s 24 Single Unders/Toe Taps to pl…Read More
CFNA - CrossFitWeightliftingClean and Jerk (6 minute EMOM, then 6 minutes for heavy single )With a running clock, EMOM 0:00-3:00 3 Clean & Jerks @65%1RM EMOM 3:00-6:00 2 Clean & Jerks @75%1RM Then from 6:00-12:00 Establish a heavy single (Po…Read More