Posts tagged CrossFit
Extra Work for the week of 9/7/15

Weightlifting

Snatch with pause below knees 80%x2, 85%x2, 90%x1-2x4

Clean with pause below knees + Jerk 80%x(2+1), 85%x(2+1), 90%x(2+1)x3

Two Count Pause Back Squat heavy set of 5, 95%x5, 90%x5

Gymnastics

10 Minutes Volume Accumulation:
5 Strict Pullups
5 V-Ups
10 Tuck-Ups
15 Hollow Rocks

Mono-structural
Run 4x5:00 @ 7-8, rest 1:00 between efforts

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Workout of the Day 150515

Weightlifting

Clean 

     OTM10: 3 Position Clean**
         HI-Hang
         Hang
         Floor

     **Start @60% Build Through Sets

Monostructural 

Metcon (No Measure)

     5x 400m Run
         Rest :45s between Runs

Assistance Work

     2x:
         15 USSR Kettlebell Swings
         20 Hollow Rocks
         10 Back Extensions

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Workout of the Day 150421

Weightlifting

Back Squat (4 Clusters 3@65%, 2@70%, 1@75%)

     % based off 90%
     30sec Rest Between Set
     3min Rest Between Clusters

Scapular Stabilization and Strengthening 

     Eye Level: 2x10 T,Y,M
     Knee Level: 2x10 W to Y Press, Snow
     Angels

Metcon

Metcon (AMRAP - Rounds)

     AMRAP9
         6 Thrusters 95/65#
         3,6,9,12.....Bar Facing Burpees

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Workout of the Day 20150226

Gymnastics

Pistols 

Build the skill and try something new. If pistols are easy for you try reduced base of support (parallette) or weighted (KB).

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Rounds 3:00 ON 1:00 OFF

5 Left side Pistols
5 Left hand Snatch 53/35
5 Right side Pistols
5 Right hand Snatch
25 Double Unders

*AMRAP style and pick up where you left off. If pistols are easy do weighted pistols.

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Workout of the Day 20150225

Throws

Metcon (No Measure)

Shot Put Throw Practice

Left Hand Shot
Right Hand Shot
Chest Throw

Stay light, focus on form.

Metcon

Metcon (Time)

Complete The Following For Time in 15 Minutes...

500M Row
8 Clean and Jerks 135/95
500M Row
6 Clean and Jerks 135/95
500m Row
4 Clean and Jerks 135/95
500m Row
2 Clean and Jerks 135/95

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