Jan 31, 2016
Strength
EMOM x 3:00: Power Clean + Push Jerk x 3 (one power clean and one push jerk, repeated three times) @ 50%
Immediately into…
EMOM x 3:00: Power Clean + Push Jerk x 3 @ 60%
Immediately into…
EMOM x 3:00: Power Clean + Push Jerk x 3 @ 70%
Immediately into…
Every :30 x 2:00: Power Clean + Push Jerk x 1 @ 80%
*Take percentage of 1rm Clean and Jerk
*Fitness take from the hang
Conditioning
6 minutes, as many rounds as possible:
- 10 Front Squats (135/95)
- 40 Double Unders
- 10 Hand-Release Push Ups
– 4 minutes rest –
6 minutes, as many rounds as possible:
- 10 Deadlifts (135/95)
- 40 Double Unders
- 10 Toes to Bar
Mobility
2 minutes per side, banded kneeling hip flexor stretch
Jan 29, 2016
0845 Weightlifting
1000 CrossFit
In teams of 5, complete 3 sets each of:
- 30 Calorie Row
- 30 Burpees
- 30 Sit-Ups
- 30 Wall Ball (20/14)
Teams get one rower and one wall ball. Teams establish an order and line up behind their rower, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.
Jan 28, 2016
Strength
In 15:00, establish heavy:
Power Clean + Push Jerk x 1.1
*Rest 10 seconds between each Power Clean + Push Jerk
Conditioning
For Time:
- 100 Double Unders
- 800m Run
- 60 Abmat Sit Ups
- 40 Hand Release Push Ups
- 20 Clean and Jerks (135/95)
25 minute time cap.
Jan 26, 2016
Strength
5 Sets:
2-4 Deadlift @ 21X1
Rest :20
4-6 Strict Pull Ups @ 21X1
Rest 2:00
*Add weight to the pull ups as necessary.
Conditioning
3 Rounds for Time:
- 10 Kettlebell Swings (70/53)
- 10 Goblet Squats (70/53)
Rest 1:00
2 Rounds for Time:
- 15 Kettlebell Swings
- 15 Goblet Squats
Rest 1:00
For Time:
- 30 Kettlebell Swings
- 30 Goblet Squats
Jan 25, 2016
Strength
3 sets, not for time:
- 6-12 Strict Handstand Push Ups
- 6-12 Strict Pull Ups (maintain hollow)
- 10m Handstand Walk OR 0:30 hold up against the wall maintaining hollow
Conditioning
Every minute on the minute for 16 minutes:
Min 1 – 1 Back Squat @ 85% (taken from rack)
Min 2 – 10 Burpee Box Jump Overs (24/20)
