Wednesday 2017.09.13

Sep 12, 2017

Strength

Take 15:00 to work on the following complex:

  • Slow Snatch Pull with 2 second pause in extension + Snatch

Conditioning

In teams of 3, complete as many rounds as possible in 16:00:

  • 100m Run
  • 10 Box Jumps
  • 2 Rope Climbs

Each team member occupies a station and you may not rotate stations until everyone has completed their prescribed work.

Tuesday 2017.09.12

Sep 11, 2017

Strength

1A) Deadlift

Performance:

  • Build to a heavy single

Fitness:

  • 4 x 2-3 @ 31X1

1B) Push Ups

  • 4 x 5-7 @ 31X1

Performance: Wall Facing Handstand Push Ups

  • 4 x 5-7 @ 21X1

Conditioning

For time:

  • 50/35 Calorie Bike or Row
  • 50 Burpees
  • 50 Alternating Dumbbell Snatch (50/35)

15:00 Time Cap

Monday 2017.09.11

Sep 10, 2017

Strength

Back Squat

Performance:

  • 4 x 3 @ 85-90% of 3 rep max

Fitness:

  • 4 x 2-4 @ 30X1

Conditioning

3 Rounds

In 4:00 complete:

  • 400m Run
  • 20/15 Calorie Bike or Row
  • Max Wall Balls (20/14) in remaining time

Rest 4:00

Saturday 2017.09.09

Sep 8, 2017

One workout today at Washington Park (lower level) @ 0900, all other classes are canceled. Childcare is on.

Come check out the USA Powerlifting Virginia Last Chance Qualifier for Nationals meet we are hosting at the gym! The anticipated schedule for the meet:

  • 0645 Doors Open
  • 0900-1200 Female Competitors & Lightweight Men
  • 1430 – Remainder of Male competitors begin
0900 CrossFit
Working in teams of four, 30 minutes, AMRAP:
  • Relay: Line Sprint  5/10/15/20/
  • 5 Synchro Jump Lunges
  • Relay: Run Backwards 100m (50m out/50m back)
  • 5 Partner Sit Ups (Arms Interlaced)
  • Relay: Bear Crawl 25m & Sprint Back
  • 5 Synchro Hi-Five Burpees
  • Relay: Lunge 25m & Sprint Back
  • Partner sit-ups (Arms Interlaced)
  • Relay: Burpee Broad Jump 25m & Sprint Back
  • 5 Synchro Jump Squats

*Add 5 reps to the synchro movements and sit-ups each new round