Feb 28, 2017
Conditioning
Every 2:o0 for 4 sets:
- First 2 Minutes: 45m Sled Drag or Push
- Second 2 Minutes: 45m Dumbbell Farmer’s Walk
Rest 5:00
Every 2:00 for 4 Sets:
- First 2 Minutes: 20/15 Calorie Assault Bike
- Second 2 Minutes: 30m Double Kettlebell Front Rack Carry
Optional Independent Work
2 Sets:
- 10 Ring Rows @ 30X0
- 10 Dumbbell Press @ 30X0
Pull Up Program Week 6
You will do this work twice this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3210
- Rest 75s
- 3-5 Strict Press @ 3010
- Rest 75s
3 Sets:
- 4-6 Ring Curls @ 4011
- Rest 45s
- 4-6 Diamond Push Ups @ 5010
- Rest 45s
Feb 27, 2017
Conditioning
Every minute, on the minute, for 10:00:
- Even Minutes: 5 Power Snatch @ >70% of Power Snatch
- Odd Minutes: 5-10 Handstand Push Ups
Rest 3:00
Every minute, on the minute, for 10:00:
- Even Minutes: 5 Overhead Squats @ >70% of Power Snatch
- Odd Minutes: 3-5 Muscle Ups
Rest 3:00
Complete as many rounds as possible in 8:00 of:
- 8 Dumbbell Farmer’s Carry Walking Lunge Steps
- 30 Double Unders
- 8 Burpees
Optional Independent Work
2 Sets:
- 8 Snatch Grip Romanian Deadlifts
- 30-60s of Wall Facing Handstand Shoulder Taps
- 8 Dumbbell Hammer Curls
Pull Up Program Week 6
You will do this work twice this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3210
- Rest 75s
- 3-5 Strict Press @ 3010
- Rest 75s
3 Sets:
- 4-6 Ring Curls @ 4011
- Rest 45s
- 4-6 Diamond Push Ups @ 5010
- Rest 45s
Feb 26, 2017
Conditioning
Every minute, on the minute, for 10:00:
- Even Minutes: 3 Squat Clean and Jerks @ 75%
- Odd Minutes: 6-12 Chest to Bar Pull Ups
Rest 3:00
Every minute, on the minute, for 10:00:
- Even Minutes: 7 Thrusters (115/75)
- Odd Minutes: 6-12 Toes to Bar
Rest 3:00
Complete as many rounds as possible in 8:00 of:
- 20 Wall Balls (20/14)
- 20 Calorie Row
Optional Independent Work
3 Sets:
- 8 Ring Dips
- 10-15 Rear Delt Raises
Pull Up Program Week 6
You will do this work twice this week.
6 Sets:
- 2-3 Assisted Pull Ups @ 3210
- Rest 75s
- 3-5 Strict Press @ 3010
- Rest 75s
3 Sets:
- 4-6 Ring Curls @ 4011
- Rest 45s
- 4-6 Diamond Push Ups @ 5010
- Rest 45s
Feb 24, 2017
0845 Weightlifting
1000 CrossFit
With a partner, one person working at a time, complete for time:
- 50 Calorie Row
- 75 Burpees
- 100 Box Jumps
- 125 Wall Balls
- 150 Kettlebell Swings
- 175 Double Unders
30:00 time cap.
Feb 23, 2017
Conditioning
Open Workout 17.1
For Time:
- 10 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 20 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 30 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 40 Dumbbell Snatches
- 15 Burpee Box Jump Overs
- 50 Dumbbell Snatches
- 15 Burpee Box Jump Overs
20:00 Time Cap.
Read the about the standards here.
Pull Up Program Week 5
You will do this work twice this week.
6 Sets:
- 3-5 Assisted Pull Ups @ 3011
- Rest 75s
- 3-5 Assisted Dips @ 4010
- Rest 75s
3 Sets:
- 6-8 Ring Rows @ 3011
- Rest 60s
- 6-8 Y-Rows @ 4010
- Rest 60s
