Conditioning

Wednesday, November 26, 2025

Westbound CrossFit (Coach Loni)

0900 (11 of us)

Warm Up

Echo bike

Pass throughs

Cossack Squats

Power Snatch Warm Up

Squat Clean Warm Up

Toes to Bar Warm Up

Pulling Warm Up

Conditioning

7:00 AMRAP

1 Power snatch (135/95lb.)

1 T2B

2,2…3,3….4,4….5,5….etc. 

3:00 Rest

7:00 AMRAP

1 Squat clean (135/95lb.)

1 C2B Pull Up

2,2…3,3…4,4…5,5…etc. 

Intermediate: 95/65lb., hanging leg raise, banded chest to bar (or normal kipping pull up for no assistance)

Baseline: 35/15lb., lying leg raise (hands on rig or KB), Jumping Chest to bar/ banded pull up/ inverted row. 

I scaled this to a 65 pound barbell, leg raises and kipping pull-ups.  1st AMRAP through round of 6 (42 reps); 2nd AMRAP through round of 5 plus 2 squat cleans (32 reps).  I was moving really well and quite pleased to do (15) kipping pull-ups during a WOD.

Cool Down

Banded Tricep Extensions

Banded Face Pulls