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2017.09.21

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Strength: weighted pull-up 1 RM pull-ups 2xAMRAP – rest 2-3 min. between AMRAPs   Conditioning: 2 rounds 30 toes-to-bar 30 box jump step-downs (24/20) 8 muscle-ups (scale: jumping (bar) muscle-ups/burpee pull-ups, sub: 30x10m sprints) – rest 2 min. between rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.20

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Strength: weighted ring dip 1 RM push-ups 2xAMRAP – rest 2-3 min. between AMRAPs   Conditioning: 50 power snatches (75/55) 50 overhead squats (75/55) 600m run Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.19

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Strength: deadlift 1 RM   Conditioning: 1,000m row time trial – rest 3-5 min. 30/24 calorie AirBike time trial Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.18

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Strength: front squat OR overhead squat 1 RM   Conditioning: 5 rounds 12 pull-ups 15 burpees 20 wall balls (20/14) – rest 2 min. between rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.17

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Olympic Weightlifting: 9:00 – 10:30 am Open Gym: 9:00 am – 12:00 pm Strength testing for the week of 9/18/17 – 9/23/17: Monday 9/18/17 front squat OR overhead squat 1 RM Tuesday 9/19/17 deadlift 1 RM Wednesday 9/20/17 weighted ring dip 1 RM push-ups 2x AMRAP – rest 2-3 min. between AMRAPs Thursday 9/21/17 weighted pull-up 1 RM pull-ups 2x AMRAP – rest 2-3 min. between AMRAPs Friday 9/22/17 clean & jerk 1 RM Saturday 9/23/17 metcon only strength test …

2017.09.16

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Conditioning: with a partner 15 min AMRAP 3 Bear complexes (115/80) – Bear complex: power clean+front squat+push press+back squat+behind-the-neck push press – rest 5 min. 10 min. AMRAP 4 alternating dumbbell snatches (50/35) 5 box jump step-downs (30/24) – partners alternate every set of 3 Bear complexes and rounds of dumbbell snatches & box jumps Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.15

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Strength: clean 1 RM   Conditioning: 3 rounds 600m run – rest 2 min. between rounds – score is total time but note split times Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.14

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Strength: push jerk OR split jerk 1 RM handstand push-ups AMRAP   Conditioning: 21-15-9 push presses (105/70) toes-to-bar Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.13

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Strength: snatch 1 RM   Conditioning: 5 rounds 4/3 calories AirBike 6 deadlifts (225/155) 12 burpees 24 double-unders Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2017.09.12

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Strength: back squat 1 RM   Conditioning: 500m row time trial – rest 3 to 5 min. 500m row time trial Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit: