Mar 14, 2017
Conditioning
Every minute, on the minute, for 16:00:
- Min 1: Calorie Row x 10/15
- Min 2: Sled Drag x 25m
- Min 3: Calorie Bike x 10/15
- Min 4: Ball Slam x 15
Optional Independent Work
2 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Tricep Overhead Extension
- 20m Kettlebell Waiter’s Walk per side
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s
Mar 13, 2017
Conditioning
Every minute, on the minute, for 10:00:
- Even: 5 Thrusters (135/95)
- Odd: 3-7 Muscle Ups
Rest 5:00
Complete as many rounds as possible in 8:00:
- 30 Double Unders
- 10 Power Snatch (75/55)
Rest 5:00
Complete as many rounds as possible in 12:00:
- 10 Dumbbell Box Step Ups (35/25) (low box)
- 5 Strict Pull Ups
- 10 Push Ups
Optional Independent Work
2 Sets:
- 50m Double Kettlebell Front Rack Carry
- 10 Single Leg Deadlift per leg
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s
Mar 12, 2017
Conditioning
Every minute, on them minute, for 8:00:
- Even: 3 Power Cleans @ > 75%
- Odd: 3 Push Jerks @ same weight
Rest 2:00
Every minute, on the minute, for 8:00:
- Even: 5 Squat Cleans @ > 70%
- Odd: 5-15 Handstand Push Ups
Rest 2:00
In 12:00, climb the ladder, adding 3 reps every round:
- Wall Balls (14/20)
- Calories on the Rower or Bike
Optional Independent Work
2 Sets:
- 12 Ring Rows
- 12 Dumbbell Press @ 30X0
Pull Up Program Week 8
You will do this work three times this week.
3 Sets:
- 3-5 Scap Pull Ups @ 3223
- Rest 60s
4 Sets:
- 3-5 Assisted Pull Ups @ 8010
- Rest 60s
3 Sets:
- 30-45s Angled Wall Hold or Handstand Hold
- Rest 60s
3 Sets:
- 6-8 Ring Curls @ 3011
- Rest 45s
- 4-6 Diamond Push Ups @ 4010
- Rest 45s
Mar 10, 2017
0845 Weightlifting
1000 CrossFit
With a partner, complete the following for time:
- 400m Run
- 100 Kettlebell Swings
- 400m Run
- 100 Goblet Squats
- 400m Run
- 100 Burpees
- 400m Run
- 100 Plate Overhead Walking Lunges
Mar 9, 2017
Conditioning
Open Workout 17.3
3 Rounds of:
- 6 Chest to Bar Pull Ups
- 6 Squat Snatches (95/65)
3 Rounds of:
- 7 Chest to Bar Pull Ups
- 5 Squat Snatches (135/95)
3 Rounds of:
- 8 Chest to Bar Pull Ups
- 4 Squat Snatches (185/125)
3 Rounds of:
- 9 Chest to Bar Pull Ups
- 3 Squat Snatches (225/155)
3 Rounds of:
- 10 Chest to Bar Pull Ups
- 2 Squat Snatches (245/175)
3 Rounds of:
- 11 Chest to Bar Pull Ups
- 1 Squat Snatch (265/185)
Read about the standards and scaled version here.
Pull Up Program Week 7
You will do this work twice this week.
5 Sets:
- Assisted Chin Up x 4-6 @ 3010
- Rest 60s
- Single Arm Dumbbell Press x 4-6 @ 3010
- Rest 60s
3 Sets:
- Seated External Rotation x 8-10 @ 4010
- Rest 60s
- Y-Rows x 8-10 @ 4010
- Rest 60s
