Jul 11, 2015
0845 Weightlifting
Snatch Balance + 1 OHS @ 31X1 (three seconds down, one second at absolute bottom, accelerate up as quickly as possible with control, one second at top), work to a max in complex then 2x 1 @ 80%.
Clean and Jerk, paused one second at knee and two seconds in split of jerk. 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with zero misses.
1000 CrossFit
Team “Chief”
Working in teams of 3:
5 rounds:
5 minutes, as many rounds as possible:
- 3 Power Cleans (135/95)
- 6 Push Ups
- 9 Air Squats
1 min rest between rounds
Partners alternate whole rounds (3/6/9). Try to get the same score on each round! Your overall score is the total number of reps completed throughout the entire workout.
Jul 9, 2015
Strength
Fitness: Back Squat, 3×5 Linear Progression
Performance: Back Squat, 3RM paused two seconds during first rep only, then two drop sets @ 90%
Conditioning
For time:
- 1000m Row
- 60 Kettlebell Swings (53/35)
- 30 Ring Dips
- 600m Run
Jul 7, 2015
Conditioning
3 rounds (at all 4 stations):
2 Minutes of Rowing (calories)
Rest 60 seconds
2 min AMRAP: 10 Wall Ball (20/14), 10 Burpees
Rest 60 seconds
2 min AMRAP: 10 Pull Ups, 10 Push Ups
Rest 60 seconds
2 min AMRAP: 10 Box Jumps (24/20″), 10 Sit Ups
Rest 60 seconds
Rotate through the all movements three times for max reps/cals completed at each station. Record total score for each round.
Mobility
Couch Stretch- 2 min per side. Keep hips tucked
Jul 6, 2015
Strength
1A) Fitness: Bench 3×5 Bench LP
Performance: 3x Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
1B) 3x Ring Rows x 8-10 reps @ 2111
Rest 90 seconds
Conditioning
3 rounds:
3 minutes to complete:
- 20 Kettlebell Swings (53/35)
- 400m run
In remaining time, max double unders.
-3 minutes rest between rounds-
Record double unders for each round; score is max double unders.
Mobility
Wall Pec Stretch-2min per side. Attempt to get shoulder on wall with external rotation.
Jul 5, 2015
Strength
Fitness: Every minute on the minute (EMOM) for 12 minutes, one clean or hang clean and jerk. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM for 12 minutes one Clean & Jerk, start at 75% & work up.
Conditioning
For time:
- 1000 Meter Row
- 20 Ground to Overhead (135/95)
- 20 Burpees
- 20 Goblet Squats (70/53)
