Oct 10, 2014
Today’s schedule:
- 0845 Olympic Weightlifting
- 0900 Rowing Clinic /w Sean Watson; Free for all members!
- 1000 CrossFit
Conditioning
“ICBM’s need love too”
Teams of 3, OPWAAT except where noted:
- 1600m Row (divided anyway). One athlete must be in plank for meters to count.
- 20 Pull-ups Each (relay style)
- 40 Team Situps (arms interlaced)
- 20 Wallball each (relay style) (20/14)
- 40 Unison Kettlebell Swings (53/40)
- 9 16′ Rope Climbs
- 40 Dumbell Snatches (divided anyway) (75/50, alternating arms). One athlete must be in plank for snatches to count.
- 20 Unison Burpees
Atomic Teamer
Oct 9, 2014
Strength
Fitness:
3×5 Back Squat, Linear Progression
If time allows you may do a 4th set.
Performance:
Utilizing 94% of load from Monday:
Front/Back Squat, 4 x 7-13
Notes: Do 7 front squats, rerack bar, take a breath, then immediately do 13 back squats. Four sets.
Conditioning
Fitness:
10 minutes, as many rounds as possible:
- 8 Ring Rows
- 8 Dumbell Push Press (35/25)
- 8 Kettlebell Swings (70/53)
Performance:
Half “Nate”; 10 minutes, as many rounds as possible:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (70/53)
Oct 7, 2014
Strength
Fitness: Work up to a heavy single hang power snatch. Once you can’t go any higher with good form drop down 20% and do singles during remaining time.
Performance: Work up to a 3RM power snatch.
You may drop the bar between reps but there should only be as long between reps as necessary to reset.
Conditioning
“Christine”
3 Rounds:
- 500m Row
- 12 Deadlifts @ Bodyweight
- 21 Box Jumps (24/20)
Oct 6, 2014
Strength
Fitness: Bench Press, 3×5 Linear Progression
Performance: Bench Press 1RM
Conditioning
75 Double Unders, then:
3 Rounds:
- 8 Pendlay Rows (135/95)
- 8 Power Cleans (135/95)
- 8 Shoulder to Overhead (135/95)
then, 75 Double Unders
Oct 5, 2014
Strength
Fitness: 3×5 Front Squat Linear Progression.
If time allows you may do a 4th set.
Performance:
Utilizing 65% of max Front Squat:
4 x 7-13
Notes: Do 7 front squats, rerack bar, take a breath, then immediately take it back out and do 13 back squats. Four sets.
Conditioning
4 Rounds:
1 Min Max Effort KB Snatches (53/35)
1 min rest
1 Min Max Effort Burpees
1 min rest
