Thursday 2017.07.20

Jul 19, 2017

Strength

Take 15:00 to work on the following complex:

  • Pause Snatch Pull + Hang Power Snatch + Overhead Squat

For the snatch pull, lift the bar to position 2, pause for two seconds, then complete a pull from that pause. Then complete a power snatch from position 2, plus one overhead squat.

Conditioning

3 Rounds for time:

  • 200m Run
  • 50m Double Kettlebell Front Rack Carry (35/53)
  • 2 Rope Climbs

Wednesday 2017.07.19

Jul 18, 2017

Strength

1A) Pause Dip Push Press + Push Press

  • 4 x 1+2, building

1B) Neutral Grip Ring Pull Ups

  • 4 x 4-6 @ 20X1

Conditioning

For time:

  • 20/30 Calorie Bike or Row
  • 20 Kettlebell Snatch (35/53)
  • 20 Box Jumps
  • 40 Kettlebell Swings (35/53)
  • 20 Box Jumps
  • 20 Kettlebell Snatch
  • 20/30 Calorie Bike or Row

Tuesday 2017.07.18

Jul 17, 2017

Strength

1A) Deadlift

  • 4 x 3-5 @ 41X1

1B) Push Ups

  • 4 x 3-4 @ 41X4

Conditioning

3 Rounds:

In 4:00:

  • 400m Run

Then, in remaining time, complete as many rounds as possible:

  • 12 Deadlifts (185/125)
  • 12 Burpees over the Bar

Rest 4:00 in between rounds.

Monday 2017.07.17

Jul 16, 2017

Strength

Back Squat

Performance:

  • 4 x 5 @ 85% of 5 rep max

Fitness:

  • 3 x 3-5 @ 30X1

Conditioning

For Time:

  • 27 Calorie Bike or Row
  • 27 Wall Balls (14/20)
  • 54 Double Unders
  • 21 Calorie Row
  • 21 Wall Balls
  • 42 Double Unders
  • 15 Calorie Bike or Row
  • 15 Wall Balls
  • 30 Double Unders
  • 9 Calorie Bike or Row
  • 9 Wall Balls
  • 18 Double Unders

 

Saturday 2017.07.15

Jul 14, 2017

*Reminder*

Barbell club is at 1100 today.

1000 CrossFit

“OPT Repeatability Test”

3 rounds at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings (American @ 70/53)
  • 10 Burpees
  • 10 Kettlebell Swings
  • 10 Burpees
  • 10 Kettlebell Swings
  • Row 250m

Rest 12 minutes between rounds. Record the time of each effort

Compare to 2014.08.23