April 8th
CrossFit Quaterfinals, following online competitors programs, DCL weekly programming review --- Support this podcast: https://anchor.fm/matthew931/sup...
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Weekly PODCAST of CrossFit Dunbar Cave Lab and Matt Biolsi. Blending the worlds of CrossFit, strength and conditioning, fitness, and stoicism for the competitive and everyday athlete. Support this podcast: https://anchor.fm/matthew931/support
Thursday April 1st
CrossFit open from a programmers perspective. DCL programming for March 29-April 2nd --- Support this podcast: https://anchor.fm/matthew931/support
Friday February 19th
Overhead squat dynamic effort 8x3 75%, 400m run 12 squat snatches, 400m run 10 squat snatches, 400m run 8 squat snatches, 400m run 6 squat snatches, 4...
Thursday February 18th
Snatch complex skill work, 30 min EMOM Minute 1 12-15 calorie row males, 8-12 calories for females, Minute 2 5-8 back squats (225/155), minute 3 3-5 r...
Wednesday February 17th
Shoulder Press 3RM, Barbara Ann, 5 rounds each for time 20 handstand push ups, 30 deadlifts (135/95), 40 sit ups, 50 double unders --- Support this po...
Tuesday February 16th
Clean complex skill development, 5 RFT 10 single arm dumbbell thrusters (50/35) 15 box jump (30/24) 10 single arm dumbbell thrusters, 15/11 calorie bi...
Monday February 15th
Overhead squat 3RM, 30-20-10 hang power cleans (115/75) toes to bar --- Support this podcast: https://anchor.fm/matthew931/support
Friday February 12th
Front squat dynamic effort 8x2 85%, 5 RFT 12 pull ups, 20 wall balls (20/14) 40 double unders --- Support this podcast: https://anchor.fm/matthew931/s...
Thursday February 11th
Power snatch touch and go skill development 7x3 increasing weight. 30 min EMOM minute 1 15-10 calories for males 10-7 for females assault bike. Minute...
Wednesday February 10th
Push Jerk 1RM, 9 min amrap 10 deadlifts (225/155) 10 hand release push ups, 1 min rest, 6 min amrap 6 deadlifts (245/175) 6 bar facing burpees, 1 min ...