CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review --- Support this podcast: https://anchor.fm/matthew931/support

Created In The lab

April 8th

CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd --- Support this podcast: https://anchor.fm/matthew931/support

Thursday April 1st

Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 400m run 4 squat snatches --- Support this podcast: https://anchor.fm/matthew931/support

Friday February 19th

Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 ring muscle ups --- Support this podcast: https://anchor.fm/matthew931/support

Thursday February 18th

Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders --- Support this podcast: https://anchor.fm/matthew931/support

Wednesday February 17th

Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bike --- Support this podcast: https://anchor.fm/matthew931/support

Tuesday February 16th

Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar --- Support this podcast: https://anchor.fm/matthew931/support

Monday February 15th

Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders --- Support this podcast: https://anchor.fm/matthew931/support

Friday February 12th

Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute 2 3-6 power snatches (135/95) minute 3 3 ring muscle ups or 6 ring dips --- Support this podcast: https://anchor.fm/matthew931/support

Thursday February 11th

Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min rest 4 deadlifts (265/185) 4 handstand push ups --- Support this podcast: https://anchor.fm/matthew931/support

Wednesday February 10th

Power clean touch and go skill development, 1000m row buy in 4 rounds 12 dumbbell hang clean and jerk (50/35) 22 box jumps (24/20) 32 sit ups --- Support this podcast: https://anchor.fm/matthew931/support

Tuesday February 9th

Front squat 1RM, 21 thrusters (95/65) 9 toes to bar, 15 thrusters 15 toes to bar 9 thrusters 21 toes to bar --- Support this podcast: https://anchor.fm/matthew931/support

Monday February 8th

Front squat dynamic effort 7x3 80% 30 foot handstand walk 10 deadlifts (275/195) 30 foot HSW 8 deadlifts 30 foot handstand walk 6 deadlifts 30 foot handstand walk 4 deadlifts 30 foot handstand walk 2 deadlifts --- Support this podcast: https://anchor.fm/matthew931/support

Friday February 5th

Hang clean from below knee skill development. 20 min amrap 6 squat cleans (185/125) 12 bar facing burpees, 18 calories bike --- Support this podcast: https://anchor.fm/matthew931/support

Thursday February 4th

Pause push jerk 2RM 4 RFT 400m run, 15 weighted step ups, 35 sit ups --- Support this podcast: https://anchor.fm/matthew931/support

Wednesday February 3rd

Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete. Support this podcast: https://anchor.fm/matthew931/support

hubhopper

Created In The lab

hubhopper