Nov 7, 2016
Strength
Performance: Touch and Go Power Snatch
- 4 x 7 @ >75% of 1 rep max power snatch
Fitness: Hang Power Snatch
Conditioning
3 Sets:
Complete as many rounds as possible in 4:00 of:
- 5 Power Snatch @ 40-50% of 1 rep max power snatch
- 7 Toes to Bar
- 27 Double Unders
3:00 Active Rest
Fitness:
- 5 Dumbbell Snatch per arm
- 7 Knee Raises
- 30s of Double Under practice
Optional Independent Work
3 Sets:
- 3 Clean Pulls @ 95%
- 30s of Handstand Walking
- 12 Dumbbell Curls @ 30X0
Nov 6, 2016
Strength
1A) Push Jerk
Performance:
Fitness:
1B) Single Arm Dumbbell Row
*Do not begin to alternate between push jerks and single arm dumbbell rows until you get to your heavier sets of push jerks.
Conditioning
Complete as many rounds as possible in 13:00 of:
- 5 Push Jerks @ 40-50% of today’s heaviest lift
- 7 Power Cleans @ same weight
- 9 Burpees
- 11 Calorie Row
Fitness:
- 5 Dumbbell Push Jerks
- 7 Kettlebell Swings
- 9 Burpees
- 11 Calorie Row
Optional Independent Work
3 Sets:
- 12 Dumbbell Press
- 4-6 Strict Chest to Bar Pull Ups
- 12 Dumbbell External Rotations
Nov 4, 2016
Pchampions
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete for time:
- 60 Burpees
- 80 Kettlebell Swings (53/35)
- 40 Burpee Box Jumps (24/20)
- 80 Kettlebell Sumo Deadlift High Pulls (53/35)
- 40 Burpee Pull Ups
- 80 Calorie Row
- 80 Wall Balls (20/14)
25:00 Time Cap
Nov 3, 2016
Strength
Low Box Back Squat
Performance:
Fitness:
- 4-6 Sets of 4-6 reps @ 32X1
*Your stance will be slightly wider than your typical back squat. The goal is to push your hips back far enough so that the shins are vertical during the lift.*
Conditioning
Complete as many rounds as possible in 15:00 of:
- 20 Wall Balls (20/14)
- 20 Calorie Bike or Row
- 50 Double Unders
- 20 Calorie Bike or Row
Optional Independent Work
5 Sets:
- Hang Squat Clean x 5 @ >75%
3 Sets:
- Kettlebell Front Rack Reverse Lunge from 4″ Step x 10 per leg
- Glute Ham Raise x 10
- Calf Raise x 8-10
Nov 2, 2016
Strength
Every minute, on the minute, for 10:00:
- Kipping Ring Dip x 5-7
- Ring Kip x 2-3 + Ring Kip + Pull x 2-3
Fitness:
- Dips on boxes with feet support x 5-7
- Ring Kip x 5-7
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 2-4 @ 10X1
- Strict Muscle Up with no dip x 1-3
Fitness:
- Handstand Push Up on box x 2-4 @ 10X1
- Partner or Feet Assisted Muscle Up with no dip x 1-3
Conditioning
3 Rounds:
- 30s Seal Drags
- 30s Rest
- 30s Hollow Hold
- 30s Rest
- 30s Handstand
- 30s Rest
Optional Independent Work
- Band U x 10
- Band Tricep Push Down x 25
- Band Y x 10
