Tuesday, March 28, 2017

Wednesday 170329

Hang Power Clean 2-2-2-2-2

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

--then--

Taylor

4 rounds for time of:
Run, 400 m
5 Burpee Muscle Ups

If you've got a 20-lb. vest or body armor, wear it.

Monday, March 27, 2017

Tuesday 170328


Practice the Handstand Walk  for 10 minutes


Dirty thirty

For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Sunday, March 26, 2017

Monday 170327

3 rounds, 1 min per station, of: Back Squat, 135/95 lbs Rest 1 min Chest-to-bar Pull-up Rest 1 min Power Clean, 135/95 lbs Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations

Thursday, March 23, 2017

Friday 170324

CrossFit Games Open 17.5

10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders


* time cap: 40 minutes

Thursday 170323

As many reps as possible in 60 mins of:
Mobility

--then--

Every 1 min for 15 mins do:
Goat/Accountability Work, 1 min
Goat/Accountability Work, 1 min

Pick two things your not great at.... alternate between each for the full 15 minutes working on improving the movement/technique. Exclude: heavy squatting, thrusters, double unders, for 17.5 prep.

Wednesday, March 22, 2017

Wednesday 170322

5 rounds for time of:
10 Kettlebell Clean & Jerks, 53/35 lbs
3 Muscle-ups

--rest as needed then--

5 rounds for time of:
30 Hand Release Push-Ups
30 Box Jumps, 24/20 in
30 High Hang Cleans, 75/55 lbs
Farmer carry - bumper plate, 45/25 lbs, 100 m

Tuesday, March 21, 2017

Tuesday 170321

Complete as many rounds as possible in 12 mins of:
6 Front Squats, 135/95 lbs
9 Toes-to-bars
Run, 200 m

Sunday, March 19, 2017

Monday 170320

For time:
Walking Lunge, 100 ft
50 Push-ups
50 Double Unders
25 Knees To Elbows
5 Rope Climbs, 15 ft
50 Box Jump (24 In.)s
25 Overhead Squats, 65 lbs
25 Pull Up (L)s
50 Sit-up (standard)s

Thursday, March 16, 2017

Friday 170317

CrossFit Games Open 17.4

As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Wednesday, March 15, 2017

Thursday 170316

10 minute squat test from Kelly Starett M.Wod.com
Hold bottom of squat for 10 minutes

Establish mobility concerns and work on them throughout the rest of the day.

Post total time.

--then--

Complete as many rounds as possible in 5 mins of:
6 Burpees
12 Kettlebell Swings, 53/35 lbs
18 Double Unders

Rest as needed
--then--

Complete as many rounds as possible in 5 mins of:
15 Kettlebell Swings, 1.5/1.0 pood
20 AbMat Sit-ups