CrossFit TSAC - Torrance Strength and Conditioning
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  • A. Find Max effort and repeat for five reps of: B. 5X1 Hang Clean (power position) + Front Squat + Jerk B. 21-15-9 of: Thrusters 135/95# C2B Pull-ups Related posts: Sept 10, 2014 Dec 9th 2014 Dec 15 2014 Nov 19th 2014 Dec 4, 2014


    18 Dec, 2014
  • A. 3X3 Deadlift B. 5 rounds for total working time of: 10 OHS 135/95# 200m Run 10 Toes to Bar Weightlifting: 1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed 2) 5X1 Clean from blocks (just above knee) + [...]


    17 Dec, 2014
  • A. Row 2k B. With a continuous running clock: 1) In 10:00- Run 1 mile – for time. *Rest the remainder of the 10:00. 2) At 10:00- For time: 5 Legless Rope Climbs 15′ (legs may be used for descent) 100 Double-Unders 5 Legless Rope Climbs 15′ (legs may be used for descent) *10:00 cap [...]


    16 Dec, 2014
  • Warm Up: 200 Singles 10 Jumping Pull Ups 20 sec handstand hold 10 Scorpions WOD: A. 5X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec. B. 3 rounds for time of: 9 Bar Muscle-Ups 21 Burpee Box Jumps 24/20″ Weightlifting: 1) 5X1@80% (of max for complex) High Pull (from floor) + [...]


    16 Dec, 2014

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