WORKOUT OF THE DAY
April 24

Strength:
Back Squat: 10-10-10-10 (Heavy)

Conditioning:
4 RFT:
250m Row
50 Air Squats

April 23

Strength:
15 minutes to establish a 1RM Power Snatch

Conditioning:
10 min EMOTM:
2 Power Snatch (70-75% of 1RM)
5 Burpees over-the-bar

PROGENEX Day!

Tuesday is PROGENEX Day at CrossFit Hierarchy!

We are the only Progenex retailer in the District, and many of our athletes benefit from the Progenex line of protein and recovery supplements.

Our man Pierre of Progenex will be in the house during tomorrow’s evening classes to sample all things Progenex as well as talk you through the elements of recovery and protein supplementation. Come get your questions answered so you can decide if protein shakes are something you would like to explore and potentially include in your workout regimen.

WOD:

Strength:
Deadlift: 3-3-3-3-3 @ 75-80%

Conditioning:
12 min AMRAP:
10 Deadlifts (205/135#)
15 Wallballs (20/14#)
30 DU

Heavy Fran

Skill Work:
Kipping

Conditioning:
Heavy “Fran”
21-15-9
Thrusters (115/75#)
Pull-ups

April 19

WOD:

For time:
100 KB Swings* (32/24kg)

*At the top of every minute, stop and do 5 burpees. Resume swings where you left off. Workout is complete when you reach 100 KB swings.

We’re almost there!

Thanks to everyone who responded to Power Supply about their interest in having Paleo meals delivered to the gym. We’re getting close to the magic number needed to make Hierarchy a delivery location, so if you haven’t already, be sure click here and let those guys know if you’re interested!

Whether you’re trying to lose weight or get stronger, we cannot stress enough the importance of nutrition! Nutrition is the foundation that your fitness is built upon… what you eat will either amplify or diminish the effects of your training efforts. A good diet will increase health, energy and sense of well being while reducing fat, packing on muscle and optimizing physical performance.

We’ve used Power Supply before and can vouch for the service and tastiness of the meals. If you want to eat better and save some time, hit them up!

“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.” – Anne Wigmore

April 18

Strength:

Strict Press: 2-2-2-2-2

Floor Press: 5-5-5-5-5

Ring Dips: 10-10-10-10-10

April 17

Strength:
Clean Complex: 15 min to establish 1RM of 1 squat clean + 1 hang squat clean

Conditioning:
5RFT:
10 Hang Squat Clean (115/75#)
15 Box Jumps (24/20″)
20 Hollowrocks

April 16

Strength:
Chin-ups: 4 x Max Effort

Conditioning:
12 minute AMRAP:
20 DB Power Snatches (50/30#)
10 Burpees

April 15

Strength:
Behind the neck snatch grip press: 5-5-5-5-5
*Light/moderate weight

Conditioning:
5 Rounds:
30 seconds max calorie row
30 seconds max push-ups
30 seconds rest

Score is LOWEST number of cals + LOWEST number of push-ups between all five rounds.

Example: Athlete rows 5 cals per round in rounds 1-4, but only rows 4 cals in round 5. She completes 15 push-ups per round in rounds 1-4, but only does 10 push-ups in round 5. Final score = 14.

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