Monday 2014.02.09
Strength
Fitness: Bench Press, 3×5 Linear Progression
Performance: 2RM Bench Press
Conditioning
“11.1 & 14.1”
Complete as many rounds and reps as possible in 10 minutes of:
- 30 double-unders
- 75-lb. power snatches, 15 rep
Saturday 2015.02.07
0845 Weightlifting
Fitness: Technique work as prescribed.
Performance: Snatch & Clean and Jerk single AHAP
1000 CrossFit
15 Minutes to work to a heavy single front squat, then:
“12.5”
Complete as many reps as possible in 7 minutes:
- 100 pound Thruster, 3 reps
- 3 Chest to bar Pull-ups
- 100 pound Thruster, 6 reps
- 6 Chest to bar Pull-ups
- 100 pound Thruster, 9 reps
- 9 Chest to bar Pull-ups…
Add 3 reps to each movement until time runs out.
Friday 2015.02.06
Skills
20 minutes to work on gymnastics skills: rope climbs, L-holds, handstands, headstands, ring work, etc.
Conditioning:
“Free for all”
17 minutes, as many rounds as possible:
- 8m Handstand Walk or 5 Wall Walks
- 50 Double Unders
- 10 Box Jumps (30/24)
- 16′ Rope Climb 2 ascents
- 15 Sledge Hammer Strikes
- 10 GHD Sit Ups
Athletes start in middle of room in a circle cross legged. At “go” they can begin working. Movements can be done in any order, but the whole round must be completed before moving to next round.
Monday 2015.02.02
Strength
1a) Performance: Push Press 2RM, then heavy single split jerk for the day
Fitness: 3×5 Press Linear Progression, then do single split jerks in time remaining, add weight if form is good
1b) 3x Max Effort Chinese Dumbbell Rows AHAP (aim for 8-15 reps)
Conditioning
21-15-9
- Shoulder to overhead (95/65)
- Burpees over the bar*
*If you are training for upcoming SuperFit events, habituate hand release on this movement
RX+: 135/95
Saturday 2015.01.31
0845 Weightlifting
Fitness: Technique work as prescribed.
Performance: 1RM Snatch & 1RM Clean & Jerk
1000 CrossFit
Strength
15 Minutes to find a heavy triple overhead squat
Conditioning
“13.4”
7 Minutes, as many rounds as possible:
- 135/95 pound Clean and jerk, 3 reps
- 3 Toes-to-bar
- 135/95 pound Clean and jerk, 6 reps
- 6 Toes-to-bar
- 135/95 pound Clean and jerk, 9 reps
- 9 Toes-to-bar…
Add three reps each round until time runs out. Power cleans are allowed, snatches are not (bar must make contact with shoulders).