Wednesday 2014.09.17
Strength
Work up to a max in a complex of 1 Mid Hang Snatch + 1 Hang Snatch
Conditioning
“Nasty Girls”
Three rounds:
- 50 Air Squats
- 7 Muscle Ups (scale to 10 chest-to-bar pull-ups)
- 10 Hang Power Cleans (135/95)
Tuesday 2014.09.16
Strength
1a) 3×5 Bench Press, Linear Progression
1b) 3×2 16′ Rope Climb, legless if possible
Conditioning
3 Rounds:
- Run 400m
- 20 Hand Release Push Ups
- 20 Sit Ups
Monday 2014.09.14
Strength
Performance: Back Squat 3×4 @ 75%
Fitness: Back Squat 3×5, Linear Progression
Conditioning
3 Rounds:
- 20 Kettlebell Snatch
- 300m Row
Rest 30 seconds
Cash Out
Establish a max weight 30 second plank hold
Saturday 2014.09.13
Grant
Saturday Schedule:
- 0845 Barbell Bloc / Weightlifting Club
- 0900 – Whole Life Challenge Kick-Off Event (workout, measurements, etc)
- 1000 – Regularly Scheduled CrossFit Class
Strength
Work up to a heavy set of five touch-and-go ground-to-overhead
The goal is testing how heavy you can go with consistency and efficiency– keep things tight.
Conditioning
“the PIT”
5 minutes, as many rounds as possible:
- 5 Ground to Overhead (115/75)
- 7 Burpees over a Box (20)
- 9 American Kettlebell Swings (53/35)
Friday 2014.09.12
Strength
15 minutes to work up to a max in the complex: 1 High Hang Snatch + 1 Mid Hang Snatch
Conditioning
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start- 1 mile
- 12 min.- 800m
- 18 min.- 400m
- 21 min.- 200m
- 23 min.- 100m
- 24 min.- 50m
Compare to 2013.10.02 & 2013.05.23