Monday 2015.04.06
Strength
1a) 4-4-4-4 Push Press – no racks.
1b) 4x 5 Weighted / Strict Pull Ups
Conditioning
“Helen”
Three rounds for time:
- Run 400 meters
- 21 Kettlebell Swings (53/35)
- 12 Pull-ups
Saturday 2015.04.04
0845 Weightlifting
Skill work as prescribed.
1000 CrossFit – Bring a Friend Day!
Welcome Friends!
Working in teams of four, as many rounds as possible in 25 Minutes:
- 4 x 250m Row Relay
- 4 x 10 Push-Ups Relay
- 4 x 10 Pull-Ups Relay
- 4 x 10 Front Squats Relay (135/95)
Every minute on the minute including the first each team must complete 15 burpees (can be divided in any way and performed simultaneously)
Friday 2015.04.03
Strength
1a) 3×3 Snatch Pulls, heavy but perfect 1st pull mechanics
Keep the arms straight but not stiff, if the elbows bend a bit after extension that is fine and preferable to locking the arms out and causing the bar travel forward.
1b) 3x Max Effort Ring Dips. Don’t kip.
Conditioning
For time:
- Row 300m
- 10 Wall Ball (20/14)
- Row 300m
- 20 Wall Ball
- Row 300m
- 30 Wall Ball
- Row 300m
- 40 Wall Ball
Strict 12 minute time limit (for scoring purposes 10 meters = 1 point or 30 points for 300 meters, round down to nearest 10). If you are competing in Festivus use the specific target/weight for your division.
Wednesday 2015.04.01
Strength
Every 90 seconds for 8 rounds complete 1 Clean + 2 Front Squats
Start at ~60% (max clean) and try to add weight each round.
Conditioning
4 rounds:
- 1 Minute Max Effort (ME) Power Cleans (135/95)
Rest 30 seconds
- 1 minute ME Burpees to 45# Plate
Rest 30 seconds
Tuesday 2015.03.31
Strength
Work to a heavy single Snatch + 2 Overhead Squats. Fitness athletes may pull from the hang.
Split snatch + 2 Overhead lunges are always acceptable.
Conditioning
“Skywalker”
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start- 1 mile
- 12 min.- 800m
- 18 min.- 400m
- 21 min.- 200m
- 23 min.- 100m
- 24 min.- 50m
Compare to 2014.09.12, 2013.10.02, 2013.05.23, 2014.12.27