Casey Fonoti

Monday 5/21/2018

Strength: Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy. Conditioning: “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (135/95 lbs)

Friday 5/18/2018

Strength: Every 2 minutes, for 20 minutes (10 sets): 2 Snatch Lift-Offs + Snatch Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the… Read more »

Wednesday 5/16/2018

Strength: Take 20 minutes to build to today’s 1-RM Bench Press Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 10 Ring Dips 15 Push-Ups 30 Double-Unders

Tuesday 5/15/2018

Strength: Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 1 rep (3 seconds down, 2 seconds at the bottom) Build over the course of the 6 sets to today’s 1-RM Pause Front Squat. Conditioning: Four… Read more »

Monday 5/14/2018

Strength: Deadlift x 15 reps Rest 15-20 seconds STRICT Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps Rest 15-20 seconds STRICT Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift… Read more »

Friday 5/11/2018

Strength: Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate… Read more »