Jan 23, 2015
0845 Weightlifting
Fitness: Technique work as prescribed.
Performance: 1RM Snatch & 1RM Clean & Jerk
1000 CrossFit
Teams of four:
- 20 minutes to find a 2RM front squat. One bar per team.
3 minutes to clean up, then complete for time, OPWAAT:
- 100 Pull Ups
- 100 Box Jumps (24/20)
- 100 Kettlebell Swings (53/35)
- 100 Wall Ball (20/14)
Five repetition minimum for each movement before switching teammates. EMOM, including the first, each team must complete 15 Burpees (can be simultaneous, divide anyway).
Jan 22, 2015
Strength
1A) Fitness: 3×5 Press linear progression, then 2×5 Push Press at +10-20%.
Performance: Work to 3RM press, then two drop sets at -5% & -10%
1B) 3×2 16′ Rope Climbs, work in some legless climbs if possible
Conditioning
2k Row
Compare to 2014.08.22
Jan 20, 2015
Strength
Fitness: Clean deadlift + hang clean. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple clean, then two drop sets at -5% & -10%.
Performance Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
9 Minutes, as many rounds as possible:
- 2 Muscle Ups (sub 4 HR Push Ups & 4 C2B pull ups or ring rows, don’t use bands)
- 4 Deadlifts (275/185)
- 8 American kettlebell swings (70/53)
Jan 19, 2015
Strength
1A) Fitness: 3×5 Back Squat linear progression; do a fourth set if time allows
Performance: Back Squat, heavy triple. If you have time do two drop sets at -5% & -10%
1B) Ring Dips, 3x max effort Weighted-to-Unweighted (dumbell between feet, then drop and continue)
Conditioning
3 Rounds:
- 15 Thrusters (95/65)
- 25 Double Unders
- 15 Toes to Bar
- 25 Double Unders
- 15 Burpees
Rest 2 minutes
Jan 18, 2015
Strength
Fitness: Snatch deadlift + hang snatch. Work to a heavy single then back off 10-20# and work technique.
Performance: Work up to a heavy triple snatch, then two drop sets at -5% & -10%.
Note: These are pulled from the floor. Take as long between reps as necessary to reset properly but no longer.
Conditioning
3 Rounds:
- 7 Wall Walks
- 21 Pull Ups
- 400m Run
Compare to 2013.09.17
