A. Squat Program (Week 9, Day 1) Back Squat- 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95% Front Squat- 1×5@65%, 1×4@75%, 1×4@80%, 1×4@85% The back squats and front squats are both heavy today. Take your time warming up and between sets B. 10 minute AMRAP: 10 Box Jumps 5/side KB Snatches (53#/35#) Must complete all …
For Time: 50-40-30-20-10 Front Rack Lunges (95#/65#) Double Unders 40-30-20-10 Abmat sit-ups w/ plate (45#/25#) Wallballs (20/14) 30-20-10 Burpees Power Snatches (95#/65#) The movement standard for the sit-ups w/ plate is plate touches ground between feet and overhead. [youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=aMlTe3avTB4[/youtube]
A. Squat Program (Week 8, Day 2) Back Squat- 2×5@65%, 3×5@70% Front Squat- 4×5@60% Squat percentages are light today, take no more than 2 minutes between sets. B. For Total Reps: 3 Rounds: 1 Minute: Max Ring Rows (Feet on 20in box) 1 Minute: Max GHD sit-ups 1 Minute: Max Calories on …
A. 12 Minute EMOM Odds- 5 Power Cleans+ 5 Pushups Every minute you will perform 5 power cleans with 5 pushups immediately after. Rest remainder of the minute. You choose the weight, but it should be light enough to perform touch and go reps. B. 15 Minute AMRAP…5 Wall Climbs 10 Box Jump Overs …
4 Rounds For Time: 400m Run 20 TTB 30 Overhead Squats (95/65) Video: Why use the “The Hook Grip” in olympic lifts https://www.youtube.com/watch?v=8hX7EpXFS7Y
A. Squat Program (Week 8, Day 1) Back Squat- 1×5@65%, 1×5@70%, 1×5@75%, 1×5@80% Front Squat- 1×5@60%, 3×5@65% B. 10 Minute AMRAP: 20 Ball Slams (40/30) 10 Deadlifts (185/135) Video: The Deadlift Set-Up https://www.youtube.com/watch?v=6JgGPWoYXqk
“Tommy V” For Time: 21 Thrusters (115#/75#) 12 Rope Climbs 15 Thrusters 9 Rope Climbs 9 Thrusters 6 Rope Climbs
For Time: 40 Back Squats (95#/65#) 800m Run 30 Clean and Jerks (95#/65#) 800m Run 40 Back Squats (95#/65#) 800m Run Video: Clean and Jerk, Rich Froning does “Grace” https://www.youtube.com/watch?v=euv5Vvz_5dc
Squat Program (Week 7, Day 2) Back Squat- 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% Front Squat- 1×5@60%, 1×5@65%, 2×5@ 70% 14 minute AMRAP: 75 Double Unders 50 KB Snatches (53#/35#) 25 HSPUs Max calories on rower Score is total calories on the rower Video: One Arm Kettlebell Snatch https://www.youtube.com/watch?v=6l2Iu26oWW8
For Time: 40 Burpees 20 Power Snatches (95#/65#) 30 Burpees 20 Power Snatches 20 Burpees 20 Power Snatches 10 Burpees 20 Power Snatches Video: Power Snatch vs. Snatch https://www.youtube.com/watch?v=WATZGLhG644
COACH
Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.
He brings a wealth of knowledge and a great attitude to our growing community!
M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist
COACH
After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.
I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.
Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath