Wednesday 2017.03.15

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

Tuesday 2017.03.14

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

Monday 2017.03.13

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

Saturday 2017.03.11

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

Friday 2017.03.10

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