Sunday, February 26, 2017

Monday 170227

Box Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

2 Power Clean + 1 Push Jerks

As heavy as possible but keep the technique pretty
Touch and goes on the Cleans

EMOM for 10 Min

Wednesday, February 22, 2017

Thursday 170223

Squat test

Hold bottom of squat for 10 minutes

--then--

CrossFit games 12.1

As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

Tuesday, February 21, 2017

Wednesday 170222

Each for time:
Run 400 m
Run 200 m
Run 200 m
Run 100 m
Run 100 m
Run 50 m
Run 50 m

Rest 1 min between efforts.

--then--

Complete as many rounds as possible in 10 mins of:
10 Deficit Handstand Push Ups, 6/3 in
20 Row Calories
30 Pistols (alternating)

Monday, February 20, 2017

Tuesday 170221

CrossFit games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups

Sunday, February 19, 2017

Monday 170220

Tabatta barbell

Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Thursday, February 16, 2017

Friday 170217

As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans, 135/85 lbs
25 Toes-to-bars
50 Double Unders
13 Squat Cleans, 185/115 lbs
25 Toes-to-bars
50 Double Unders
11 Squat Cleans, 225/145 lbs
25 Toes-to-bars
50 Double Unders
9 Squat Cleans, 275/175 lbs
25 Toes-to-bars
50 Double Unders
7 Squat Cleans, 315/205 lbs

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.

Wednesday, February 15, 2017

Thursday 170216

A single set of Handstand Walks for max distance.

--then--

In 14 mins do:
30 Overhead Squats, 115/75 lbs
then in the remaining time, AMRAP of:
6 Handstand Push-ups
9 GHD Sit-ups
12 Push Press, 115/75 lbs

Tuesday, February 14, 2017

Wednesday 170215

Every 1 min for 10 mins, alternating between:
2 Deadlifts, 75% 1RM
10 Bar Facing Burpees

--then--

For time:
10 Muscle-ups
Row, 1000 m
30 Chest-to-bar Pull-ups

Tuesday 170214

4 rounds for time of:
7 Power Cleans, 155/105 lbs
Single Kettlebell Rack Lunge, 53/35 lbs, 40 ft
Bear Crawl, 40 ft
20 Wall Balls, 20/14 lbs, 10/9 ft
Rest 1 min

Sunday, February 12, 2017

Monday 170213

Hang Snatch (high hang) 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

For time:
Run, 400 m
30 Power Snatches, 75/55 lbs
Run, 400 m
30 Power Snatches, 95/65 lbs
Run, 400 m