Saturday 2016.10.01

mj

0845 Weightlifting

1000 CrossFit

With a partner, complete 2 rounds for time of:

  • 1000m Row (switch every minute)
  • 25 Burpees
  • 50 Wall Balls (20/14)
  • 1000m Row (switch every minute)
  • 25 Box Jumps (24/20)
  • 50 Kettlebell Swings (70/53)

The burpees/wall balls and the box jumps/kettlebell swings can be done simultaneously and partitioned however you choose.  Once the 25/50 reps are completed you may begin the row.

Friday 2016.09.30

matthew

Strength

4 sets:

  • 5-20 Kipping Handstand Push Ups
  • 5-20 Butterfly Pull Ups

Scales:

  • 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
  • Kipping pull ups if you are capable of 5 or more strict pull ups
  • Kip swing if you do not yet have 5 strict pull ups

In 12:00, work through 3-4 sets of:

  • 5-7 Inverted Rows
  • 5 Shoulder Rows each direction
  • 5-7 Dips on boxes

Scales:

  • Position body so you are more upright
  • 4-6 Scap Pull Up Plus
  • 5-7 Dips on boxes with feet on ground

Conditioning

Complete as many rounds as possible in 7:00 of:

  • 3 Inchworm
  • 5 Toes to Bar
  • 7 V-Ups

Optional Independent Work

3 Sets:

  • 8-12 Dumbbell Shoulder External Rotation
  • 8 Skull Crushers @ 30X0
  • 6 Windmill each arm

Thursday 2016.09.29

d

Strength

Deadlift

  • 5 x 40%
  • 5 x 50%
  • 5 x 60%

Conditioning

3 Sets:

Complete as many rounds as possible in 4:00 of:

  • 35 Double Unders
  • 10 Hang Power Snatch (75/55)
  • 10 Push Ups

Rest 2:00 between sets.

*Fitness group may scale the barbell hang power snatch to alternating dumbbell snatch.*

Optional Independent Work

Every minute, on the minute, for 10:00:

  • 1 Snatch @ 75-85%

Wednesday 2016.09.28

sean

Strength

Performance:  Clean and Jerk

  • 1 Rep Max

Fitness:  Hang Clean and Jerk

  • Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.

Conditioning

Complete as many rounds as possible in 15:00 of:

  • 10m Farmer’s Carry Walking Lunge (heavy)
  • 10m Reverse Crawl
  • 20m Reverse Sled Drag (heavy)

Rest the same amount of time it took to complete the round.

Optional Independent Work

3 Sets:

  • 1 Overhead Squat with a pause in the bottom
  • 8 Push Press

1 Set:

  • 5-15 Muscle Ups

Tuesday 2016.09.27

everleigh

Strength

Performance:  Snatch

  • 1 Rep Max

Fitness:  Hang Snatch

  • Build until technique degrades and if time allows, drop 10% and complete 4-6 singles.

Conditioning

Complete as many rounds as possible in 10:00 of:

  • 15 Burpees
  • 15 Calorie Bike or Row
  • 15 Box Jumps (20/14)
  • 15 Calorie Bike or Row
  • 15 Dumbbell Clean and Press (35/20)
  • 150m Run (10m = 1 rep)

Optional Independent Work

3 Sets:

  • 3 Snatch Pulls @ 90%
  • 5-10m Wall Facing Handstand Side Walk per side
  • 8 Dumbbell Hammer Curls @ 30X0