Tuesday, 10.31.2017

Warm Up & Mobility Strength: Weighted/Bodyweight/Assisted Strict Pull-ups 2x4 *Assisted: done with a “spotter” providing equal assistance through full ROM. Chin-up over the bar hold: 2 max effort attempts *rest 4X the length of…

Monday, 10.30.2017

Warm up & Mobility Strength: Hang Squat Snatch: Take 15 Minutes to build to a heavy triple *less than 6 months cf experience: 3 Hang Power Snatch + 3 Overhead Squats Metcon: 3 Rounds For Time 7 Power Snatch 135/95 15 Box Jumps 24/20 800m…

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Thursday, 10.26.2017, Springfield, VA Warm up Hollowbody Rocks EMOM x 14    *Start with 2 hollow rocks, each minute, add another 2.    *If you fail to complete a round, perform 4 reps…

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Wednesday, 10.25.2017, Springfield, VA Warm up Strength: Push Press: Build to a heavy 3x6 Metcon: AMRAP x 15 5 Power Clean 165/115 5 Shoulder to Overhead 165/115 15 Wallballs 20/14 …

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.24.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Tuesday, 10.24.2017, Springfield, VA Warm up Alternating EMOM x 15: -30 second push-up position plank -15 second L-sit hold (any preference: parrallette, pull-up bar etc.) *scaling:…

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Monday, 10.23.2017, Springfield, VA Warm up Strength: High Bar Back Squat 3x4    *2 second pause in bottom    *75-85% of 1 Rep Max Metcon: AMRAP x 10 4/4 Kettlebell Snatches (from…

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA

NOVA Strength and Conditioning, NOVA CrossFit, Saturday, 10.21.2017, Springfield, VA Warm up "The Seven" With a partner, complete: 7 rounds for time of: 7 Handstand push-ups 7 Thrusters 135/95 7 Knees to elbows 7 Deadlifts 245/165 7…