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Skill EMOM for 10 Minutes 1 Squat snatch with pause in the bottom of overhead squat Today we’re working on the squat snatch and really honing in on technique.  The movement is very difficult and requires a great deal of mobility. Warm up to a weight that is in the 60-70% range and only add […]

Skill 1RM strict weighted pull-up Work up to a strong effort single weighted pull-up.  Perform sets 0f 2 or more strict pull-ups without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows, jumping […]

Skill EMOM for 10 Minutes Squat clean w/ pause in bottom of squat We’re working on some positional awareness in the squat clean today.  Start by lifting  the bar from the floor as you keep your hips low and your back upright.  Practice pulling the bar off of the floor under control and gradually increase […]

Skill Every 90s for 12 rounds 20 Double unders then 1 push jerk + 1 split jerk Today we have another round of alternate timing for our barbell work.  We’ll use a ninety second interval timer and you will have twelve opportunities to work up to a strong effort push jerk + split jerk.  Start […]

  View this post on Instagram   NO YOGA TOMORROW!! Regular Sunday Yoga will resume NEXT SUNDAY! #yogaatCFD #crossfitdavis A post shared by CrossFit Davis (@crossfitdavis) on Oct 5, 2019 at 3:02pm PDT WOD 5 Rounds for time 400M Run 21 Thrusters 45/35 lb 12 Alternating dumbbell snatch 50/35 lb Workout notes Today’s workout is […]

WOD with a partner * 30 Rounds for time 5 Sandbag cleans 100/70 lb 3 Burpee Box Jumps 24/20″ 100M Run * Alternating each round so that each partner does 15 rounds. -40 Minute time cap Workout notes We’ll tackle today’s workout in teams of two.  Your score will be the total time it takes […]

Skill EMOM for 10 Minutes 1 Squat snatch with pause below the knees Our skill work today focuses on the difficult Squat snatch.  In this version we’ll practice the lift with a pause below the knees after your take the bar off of the floor. The purpose of this drill is to practice raising the […]

Skill EMOM for 10 Minutes 30 seconds of strict handstand push-ups Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position […]

Skill Front Squat 5-5-5-5-5 Work up to a strong effort five rep front squat.  Start light and increase the weight for each set or hold a moderate weight across all five sets. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with […]

  View this post on Instagram   Have you signed up for The Open yet?!! We’re less than two weeks out guys! Don’t miss out on a chance to challenge yourself against 5 tough workouts and an opportunity to connect and bond with our amazing community at CFD! Get signed up today at games.crossfit.com! #crossfitdavis […]