Aug 8, 2016
Strength
Every minute, on the minute, for 8:00:
Performance:
- Power Clean + Power Jerk x 2 @ >75% of your 1 rep max power clean
Fitness:
- Hang Power Clean + Power Jerk x 2
Conditioning
5 Rounds, for max reps:
- 30s of Wall Balls (30/20)
- 30s Rest
- 30s of Double Unders
- 30s Rest
- 30s Alternating Dumbbell Snatch (55/35)
- 30s Rest
Optional Independent Work
3 Sets:
- 2 Overhead Squats @ 50X0
- 8-12 Kipping on Rings
- 10 Barbell Strict Press
Aug 7, 2016
Strength
Performance: Touch and Go Squat Snatch
Fitness: Hang Snatch
Conditioning
3 Sets:
In 3:00, complete as many rounds as possible of:
- 30m Kettlebell Front Rack Carry (70/53)
- 20 (10 each) Alternating Single Arm Kettlebell Swings (70/53)
- 15m Goblet Hold Walking Lunge (70/53)
2:00 Walking rest between sets. Don’t sit down or stop moving.
Optional Independent Work
3 Sets:
- 4 Snatch Grip Romanian Deadlifts with a 1s pause at the knee on the way up
- 10m Handstand Lateral Walk per side
- 10 Seated Dumbbell Curls per arm @ 30X0
Aug 5, 2016
0845 Weightlifting
1000 CrossFit
With a partner, complete as many rounds as possible in 25:00 of:
- 40 Medicine Ball Cleans
- 40 Burpees
- 400m Run
- 40 Wall Balls
- 40 Burpee Box Jumps
- 400m Run
- 40 Medicine Ball Cleans
- 40 Box Jumps
- 400m Run
Runs are done together. Other work is OPWAAT.
Aug 4, 2016
Strength
4 Sets:
- 5 Close Grip Bench Press @ 83-85% @ 20X0
- 5 Supinated Grip Weighted Pull Ups @ 20X0
Rest 60-90s between exercises.
Conditioning
3 Sets:
Complete as many rounds as possible in 7:00 of:
- 10 Dumbbell Power Cleans (35/25)
- 10 Dumbbell Push Press (35/25)
- 5 Strict Pull Ups
- 3 Wall Walks
Rest 2:00
Optional Independent Work
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 15 Dumbbell Clean and Jerks
- 15 Burpees over the Rower
- 15 Calorie Row
Rest 2:00
Aug 3, 2016
Strength
Back Squat
Performance:
- 4 x 5 @ 87% (or 2% heavier than last week)
Fitness:
Condtioning
Complete as many rounds as possible in 17:00 of:
- 15 Kettlebell Swings (70/53)
- 30m Kettlebell Front Rack Carry (70/53)
- 15 Calorie Bike or Row
- 30m Sled Drag
Optional Independent Work
5 Sets:
- 2 Position Clean @ >80% (mid-thigh, knee)
Pause 1s in each position before completing the lift.
3 Sets:
- 8-12 Calf Raises
- 10 Single Leg Box Squats per side
