Josh Newton

FRIDAY 171013

I. Warm-Up II. Every 2 Minutes x 6 Rounds: -2 Position Clean x 2 Reps *1 Rep = Hang Squat Clean + Squat Clean (ground) *Athletes choose weight III. “Nail Biter” 15-12-9-6-3 Hang Power Cleans 135/95 Burpees Over Bar Level… Read more »

THURSDAY 171012

I. Warm-Up -Pull-up drills -TTB drills II.  3 Rounds For Time: 18 Gymnasty’s (1 Pull-up, 1 TTB = 1 Rep) 18 Plate Ground to Overhead 45#/25# (scale as needed) Level III = Rx Level II = Band Assisted PU, Knees… Read more »

WEDNESDAY 171011

I. Warm-Up II. EMOM x 10 Even: :45 Plank Hold Odd: 12 Box Jumps 24″/20″ (20″/16″/12″) III. EMOM x 10 Even: Row 200 meters  Odd: 10 Shoulder to Overhead 135#/95# (115#/75#, 95#/55#) IV. Cool Down

TUESDAY 171010

I. Warm-Up II. “Loredo“ Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters *Scale to 5,4 Rounds as needed. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion,… Read more »

MONDAY 171009

I. Warm-Up II. “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a… Read more »