Monday 2016.01.11

Jan 10, 2016

Simon Burpees

Strength

5 sets:

5 Strict Press (build to 5RM)

– Rest 2-3 minutes between sets, performing 10 band pull aparts during rest –

Conditioning

For times:

500m Row

– Rest 4 minutes –

20 Thrusters (115/75)

– Rest 4 minutes – 

500m Row

Treat each row like a 500m time trail. Thrusters should be unbroken.

Saturday 2016.01.09

Jan 8, 2016

Britt DB Thrusters0845 Weightlifting

1000 CrossFit

In teams of 2, alternating tasks, complete 10 total rounds of:

  • 10 Goblet Squats (70/53)
  • 10 Burpee Box Jump Overs (24/20)
  • 10 Hand-release Push Ups
  • 10 Step Ups w/KB (5 each leg)
  • 20 Double Unders

 

Friday 2016.01.08

Jan 7, 2016

George DB Snatch

Strength

15 minutes to establish a heavy set of the following complex:

Power Clean + 2 Push Press + Power Clean + Push Jerk

Conditioning

4 minutes, as many rounds as possible:

  • 15 Deadlifts (185/135)
  • 15 Wall Balls (20/14)

1 minute rest

4 minutes, as many rounds as possible:

  • 15 Burpees-over-the-Bar
  • 15 Wall Balls (20/14)

1 minute rest

4 minutes, as many rounds as possible:

  • 15 Toes to Bar
  • 15 Wall Balls (20/14)

Wednesday 2016.01.06

Jan 5, 2016

Post 100s_NYE Group

Strength

Fitness: 5 x 1 Front Squat @20X1

Performance: Retest Front Squat 1RM

Conditioning

10 minutes, as many rounds as possible:

  • 10 Overhead Squats (95/65)
  • 10 Ring Dips*
  • 10 Push Press (95/65)
  • 10 Ring Dips

*Scale push ups for ring dips

Tuesday 2016.01.05

Jan 4, 2016

Nate Post 100sStrength

A. 3 sets, not for time:

  • 6-12 Strict Handstand Push Ups
  • 6-8 Rolling Pistol Progression 1 or 2
  • 6-12 Ring Pull Ups (maintain hollow body)

B. 3 x 8-10 KB or DB row each arm (heavy, use bench)

1 minute rest between sets

Conditioning

Tabata (0:20 on/0:10 off for 8 rounds) of each of:

  • Row for calories
  • Burpees
  • Kettlebell Swings (53/35)
  • Strict Pull Ups