Aug 19, 2016
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:
- 30 Double kettlebell deadlifts (70/53)
- 20 Air squats
- 10 Push ups
Rest 3:00
With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:
- 30 Russian kettlebell swings (70/53)
- 20 Medicine ball cleans (30/20)
- 10 Burpees
Rest 3:00
With a partner, one person working at a time, complete as many rounds as possible in 7:00 of:
- 30 American kettlebell swings (70/53)
- 20 Wallballs (20/14)
- 10 Burpee box jumps (30/24)
Aug 18, 2016
Strength
4 Sets:
- 2-4 Wall Facing Handstand Push Ups with a 2s pause at the top and bottom
- 2-4 Strict Chest to Ring Pull Ups with a 2s pause at the top and bottom
Scales:
- 2-4 Handstand Push Ups off box with a 2s pause at the top and bottom
- 3s Ring Pull Up Negative or 3s Ring Row Negative
Every minute, on the minute, for 14:00:
- 3-5 Ring Dips @ 30X0
- 6-8 Ring Rows with a false grip @ 30X0
Scales:
- 3-5 Ring Dips with feet on the floor @ 30X0
- Ring Row False Grip Hold with arms extended x 15-20s
Conditioning
Complete as many rounds as possible in 10:00 of:
- 5m Inchworm Side Walk per side
- 10 V-Ups
- 5m Inchworm Side Walk per side
- 10 Toes to Bar
Scales:
- Tuck Ups
- Hanging Knee Raises
Optional Independent Work
3 Sets:
- 8-12 Sidelying Dumbbell External Rotation per side
- 10 Dumbbell Overhead Tricep Extension @ 30X0
- 10 Turkish Sit Ups per side
Aug 17, 2016
Strength
Deadlift
Performance:
Fitness:
For both fitness and performance, use a 20Xo tempo. The idea is that 1 set should be close to maximal, the others are meant to add volume and work technique. Pull fast from the floor.
Conditioning
Complete as many rounds as possible in 12:00 of:
- 14 Wall Balls (20/14)
- 12 Box Jumps (24/20)
- 10 Calorie Row
- 8 Burpees
Optional Independent Work
5 Sets:
Perform a snatch from the knee, then above the knee. Pause 1s in the bottom of the squat.
Aug 16, 2016
Strength
5 Sets:
Performance:
- 3 Touch and Go Squat Cleans + 1 Push Jerk
Build to a heavy for the complex.
Fitness:
- 3 Hang Cleans + 1 Push Jerk
Build until technique degrades.
Conditioning
Every minute, on the minute, for 16:00:
- 30m Farmer’s Walk (Heavy)
- 30m Sled Drag (Heavy)
- 20 Kettlebell Swings (70/53)
- 20m Reverse Seal Drag
Optional Independent Work
3 Sets:
- 3 Snatch Balance w/ 1s pause in the bottom
- 3-5 Ring Kipping + 3-5 Kip to Catch
- 15 Strict Press
Aug 15, 2016
Strength
Every minute, on the minute, for 8:00:
Performance:
- 3 Touch and Go Power Snatch @ >70% of 1 rep max power snatch
Fitness:
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 20 Alternating Dumbbell Snatches (65/40)
- 15 Goblet Squats (65/40)
- 10/side Single Arm Reverse Lunges (65/40)
- 15m/side Single Arm Waiter’s Walk (65/40)
3:00 walking rest between sets.
For the reverse lunges, you will hold the dumbbell on the same side as the trailing leg.
Optional Independent Work
3 Sets:
- 8 Snatch Grip Romanian Deadlifts w/ a 1s pause at the knee on the way up.
- 5-10/side Shoulder Shifts
- 15 Seated Dumbbell Curls @ 30X0
