Mar 8, 2017
Conditioning
Complete as many rounds as possible in 18:00 of:
- 3:00 of Assault Bike
- 3:00 of Rowing
Every 3:00, perform a 25m sled push.
For those doing the Open, take this slow.
Optional Independent Work
2 Sets:
- 12 Snatch Grip Romanian Deadlifts
- 30-60s Wall Facing Shoulder Taps
- 12 Dumbbell Hammer Curls
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
Mar 7, 2017
Strength
1A) Push Jerk
Performance:
Fitness:
1B) False Grip Chest to Ring Pull Ups or Ring Rows
Conditioning
3 Sets:
Complete as many rounds as possible in 5:00 of:
- 8 Dumbbell Step Ups (35/25) (4/side)
- 8 Push Ups
- 30m Dumbbell Farmer’s Walk
- 8 Ring Rows
Rest 3:00
Optional Independent Work
2 Sets:
- 12 Ring Dips
- 10-15 Rear Delt Raises
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
Mar 6, 2017
Strength
Front Squat
Performance:
Fitness:
Conditioning
Every minute, on the minute, for 7:00:
- 1 Squat Clean @ >85%
- 5-7 Handstand Push Ups
Rest 3:00
Complete as many rounds as possible in 14:00:
- 8 Calorie Row
- 10 Thrusters (95/65)
- 12 Power Cleans
- 14 Push Press
Optional Independent Work
2 Sets:
- 20s of Alternating Pistols
- 15 Glute Ham Raises
- 15 Single Leg Calf Raises
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
Mar 5, 2017
Conditioning
Every minute, on the minute, for 10:00:
- Odd Minutes: 3 Touch and Go Squat Snatch @ >75%
- Even Minutes: 3-5 Ring Muscle Ups
Rest 3:00
Every minute, on the minute, for 10:00:
- Odd Minutes: 10 Overhead Squats @ 50%
- Even Minutes: 6-12 Chest to Bar Pull Ups
Rest 3:00
Complete as many rounds as possible in 10:00 of:
- 5 Power Snatch @ same weight as overhead squats
- 30 Double Unders
- 10 Wall Balls (20/14)
Optional Independent Work
2 Sets:
- 5-10 Renegade Row per side
- 8 Dumbbell Overhead Tricep Extension
- 20m Kettlebell Waiter’s Walk per side
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
Mar 3, 2017
0845 Weightlifting
1000 CrossFit
In teams of 3, one person working at a time, complete for time:
- 1 Mile Run, together
- 150 Calorie Row
- 100 Box Jumps
- 100 Push Ups
- 12 Rope Climbs
