Friday 2015.04.10

Apr 9, 2015

Strength

Fitness: Deadlift, 4×2 Linear Progression

Performance: Deadlift, 3-3-3-3

Conditioning

Three Rounds:

• 25 Air Squats
  
• 15 Hand Release Push Ups
  
• 15 Toes to Bar
  
• 15 Deadlifts (185/130)

Rest 1 minute then:

• 1 minute max double unders
  

Wednesday 2015.04.08

Apr 7, 2015

Steve and Gabby tackling 15.1 on the first day of the Open

Strength

Work to a heavy single snatch.

Conditioning

12 minutes, as many rounds as possible:

• 10 Push Press (115/75)
• 20 Box Jumps 20″
• 40 Double Unders

Tuesday 2015.04.07

Apr 6, 2015

Strength

Fitness: Front Squat, 3×5 Linear Progression

Performance: Front Squat, work to a heavy set of 5 for the day, then two drop sets at 90%

Conditioning

With a continuously running clock:

• 0:00 to 3:00 – Row max meters
• 3:00 to 5:00 – Max Wall Ball
• 5:00 to 7:00 – Rest
• 7:00 to 13:00 – AMRAP:
  • 6 Power Clean (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female)
  • 6 Bar Over Burpees (Festivus standard – you do NOT have to jump)
• 13:00 to 14:00 – Rest
• 14:00 to 15:00 – Max Double Unders

Monday 2015.04.06

Apr 5, 2015

Strength

1a) 4-4-4-4 Push Press – no racks.

1b) 4x 5 Weighted / Strict Pull Ups

Conditioning

“Helen”

Three rounds for time:

• Run 400 meters
• 21 Kettlebell Swings (53/35)
• 12 Pull-ups

Saturday 2015.04.04

Apr 3, 2015

0845 Weightlifting

Skill work as prescribed.

1000 CrossFit – Bring a Friend Day!

Welcome Friends!

Working in teams of four, as many rounds as possible in 25 Minutes:

• 4 x 250m Row Relay
• 4 x 10 Push-Ups Relay
• 4 x 10 Pull-Ups Relay
• 4 x 10 Front Squats Relay (135/95)

Every minute on the minute including the first each team must complete 15 burpees (can be divided in any way and performed simultaneously)