Oct 31, 2016
Strength
Performance: Power Clean + Split Jerk
- 5 x 1 @ >90% of power clean
Fitness: Hang Power Clean + Split Jerk
- Build until technique degrades
Conditioning
Every minute, on the minute, for 20:00:
- Touch and Go Power Clean x 2 @ 75-85% of today’s heaviest lift
- Kipping Handstand Push Up x 4-8
Fitness:
- Hang Power Clean x 2 @ 75-85% of today’s heaviest lift
- Strict Handstand Push Up on Box x 4-8
Optional Independent Work
3 Sets:
- 1 1/4 Front Squat x 1
- Muscle Ups x 5-15
- Push Jerk x 4
Oct 30, 2016
Strength
Performance: Snatch
Fitness: Hang Snatch
- Build until technique degrades
Fitness
Every minute, on the minute, for 20:00:
- Squat Snatch x 2 @ 75-85% of today’s heaviest lift
- Chest to Bar Pull Ups x 4-8
Fitness:
- Hang Squat Snatch x 2 @ 75-85% of today’s heaviest lift
- Jumping Chest to Bar Pull Ups x 4-8
Optional Independent Work
3 Sets:
- Snatch Grip Romanian Deadlift x 4
- Handstand Walk x max distance
- Barbell Curl x 8 @ 30X0
Oct 28, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 27:00 of:
- 7 Pull Ups
- 9 Push Ups
- 11 Medicine Ball Cleans
Every 3:00, including at 0:00, both partners will run 200m.
Oct 27, 2016
Strength
1A) Push Press
Performance:
Fitness:
- 4-6 Sets of 1-3 reps @ 22X1
1B) Weighted Ring Rows
*Only complete 4 sets of ring rows. Do not start to alternate between push press and ring rows until your heavier (last 4 sets) of push press.
Conditioning
Complete as many rounds as possible in 12:00 of:
- 8 Push Press @ 40-50% of today’s heaviest lift
- 10 Box Jumps
- 12 Alternating Dumbbell Snatch (55/35)
- 14 Calorie Row
Optional Independent Work
3 Sets:
- 12 Dumbbell Floor Press
- 5 Chest to Ring Pull Ups
- 12 Cuban Press
Oct 26, 2016
Strength
Back Squat
Performance:
Fitness:
- 4-6 sets of 1-3 reps @ 33X1
Conditioning
Complete as many rounds as possible in 14:00 of:
- 12 Power Snatch (95/65)
- 10 Calorie Row
- 14 Thrusters (95/65)
- 10 Calorie Row
- 16 Overhead Squats (95/65)
- 10 Calorie Row
Goal of this workout is to maintain a steady pace and remain as close to unbroken as possible. Scale accordingly.
Scaling Options:
- 12 Alternating Dumbbell Snatch
- 14 Dumbbell Thrusters
- 16 Goblet Squats
These scales are a great option for someone who thinks the more technical barbell movements will hinder her/his ability to maintain a consistent pace. We would rather you be able to move continuously for 14:00 than be slowed down by the barbell.
Optional Independent Work
5 Sets:
- Pause Clean + Clean @ >75%
Pause 1s at the knee on the way up.
3 Sets:
- 10 Tall Box Step Ups
- 10 Back Extensions to 45 degrees
- 30s of Double Unders
- 8-12 Calf Raises
