TUESDAY (8-30-16)

(A)
EMOM x 10 minutes complete:
Push Jerk + Split Jerk (with a 3 count pause in your catch position)

* Complete the reps without dropping (no blocks). Receive the bar from the Push Jerk and then reset for your Split Jerk.
* Use 60-70% (or less) with a focus on positions and speed.
* For the Split Jerk pause in your split (catch) position for a 3 count. Press hard through the bar and stay extremely tight through your midsection.
*** If you struggle with the dip and drive (staying vertical with feet flat on the ground and without leaning forward) then complete a pause at the bottom of your dip with each.

(B)
* Deload Week *
(1.)
Deadlift
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

(2.)
Bench Press
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

(C)
Complete a 15 minute AMRAP of:
– 250M Row
– 20’ Handstand Walk
– 15 Toes-to-Bar

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MONDAY (8-29-16)

** I’m sorry for the missed posts the past few days, I was out of town and away from my computer =)

(A)
For Time Complete:
– 20 Snatches

* Rx = (165/110)
* Rx+ = (205/135)
* Scaled = Use 80% of your 1 RM.

(B)
Front Squats (Deload Week)
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%

(C)
With a running clock complete:

“Death by Burpees”

Directly into:

“Death by Wall Balls” (20/15, 10′)

** Once you cannot complete the required reps of Burpees within the minute you will rest exactly 1 minute (the minute directly after the minute you were “knocked out” in) and then begin your “Death by Wall Balls” at the top of the minute.

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WEDNESDAY (8-24-16)

(A)
– 15 minutes of Upper Body mobility work.
– 15 minutes of Lower Body mobility work.

(B)
Pause Squat Snatch
5 x 1 @ 60-70%

* Pause for a full 3 second count at the knees and then pause for a full 3 second count at the bottom of your catch.
* Focus on your positions.

(C)
Deadlift
– Build to a heavy BUT perfect max of the day.

* Heavy weights are great, BUT solid mechanics always take precedence. Be smart.

(D)
With a partner alternating rounds complete:
– 200M Sprint/Run x 20 (10 each)

 

TUESDAY (8-23-16)

(A)
For Time Complete:
– 20 Clean and Jerks

* Rx = (205/145)
* Rx+ = (255/165)
* Scaled = use approximately 80% of your 1 RM.

(B)
Bench Press
– Build to a heavy single.

(C)
For Time Complete:
50, 40, 30, 20, 10
– Double Unders
25, 20, 15, 10, 5
– Ring Push-Ups

 

(D)
Core Work:
– Accumulate 2-3 minutes in a “Supine GHD Hold”.

Celebrating Angie the birthday girl!

Celebrating Angie the birthday girl!

MONDAY (8-22-16)

(A)
Squat Snatch
3 x 1 @ 90+%

* If you’re moving well build to a max of the day.

(B)
Front Squat
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%

* On the last set, if able, complete more than one rep.

(C)
For Time Complete:
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 of
– Hang Squat Clean Thrusters (95/65)
– Pull-Ups

Emma, Kristen, Jackie, Laine, Leyla, and Dougie

Emma, Kristen, Jackie, Laine, Leyla, Dougie… and some gunz!

TUESDAY (8-16-16)

(A)
Build to a heavy 5 rep “tap-and-go” Power Snatch.

(B)
Option 1:
– 10 minutes of Ring Muscle-Up skill work.

Option 2:
– Find a max effort unbroken set of Ring Muscle-Ups.

(C)
Handstand Walk
4 x 20M

* Rest as little as needed in between sets.

(D)
Complete a 7 minute AMRAP of:
1, 2, 3, 4, 5, etc
– Toes-to-Bar
* 10 Double Unders after each set.

*** Rx = everything must be completed unbroken (Toes-to-Bar sets AND Double Under sets). If you break you must restart that particular set.

Coach Laine

Coach Laine

MONDAY (8-15-16)

(A)
(1.)
Power Snatch + Squat Snatch
6 x 1+1 @ 70-80%

(2.)
Power Clean + Squat Clean + Split Jerk
6 x 1+1+1 @ 70-80%

** We are repeating this same sequence and percentages from last Monday so we can continue to clean up our lifts and move better. Again, don’t go heavier. The focus for the next few weeks is improving mechanics.
* No “tap and go” with the lifts (reset with each).

(B)
Front Squat
2 x 3 @ 70%
2 x 3 @ 80%
2 x 3 @ 90%

** Rest as needed in between sets.

(C)
For Time Complete:
– 400M Run
– 10 Lateral Burpees
– 30 Cleans (155/105)
– 400M Run
– 20 Lateral Burpees
– 20 Cleans (185/120)
– 400M Run
– 30 Lateral Burpees
– 10 Cleans (205/145)

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SATURDAY (8-13-16)

2014 CrossFit Team Series Medley

In teams of 4 (2 guys + 2 girls), with a running clock complete:

 

Rx Event 5 
For time, with one athlete working at a time, work together to complete:
150 wall-ball shots, 20 / 14 lb. to 10-foot target
100 cleans (155/105)
50 muscle-ups

 

* Reps are total for the team. One person works at a time.

 

Rx Event 11
For time:
100 double-unders each, as a relay
100 front squats total (115/75)
100 push presses total (115/75)

75 double-unders each, as a relay
75 front squats
75 push presses

50 double-unders each, as a relay
50 front squats
50 push presses

 

* Reps are total for the team. One person works at a time.

 

Rx Event 6 
As male/female pair complete:
50 deadlifts, partner holds deadlift (225/155)
50 handstand push-ups, partner holds handstand

 

* One pair works at a time. Each pair must accumulate the total number of reps required.

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FRIDAY (8-12-16)

(A)
20 minutes of “Goat” work.

– Spend time hammering your weaknesses (your choice: oly lifts/gymnastics/double-unders/triple-unders/rope climbs/etc).

(B)
Every :30 seconds x 8 minutes complete:
– 1 Back Squat

* You choose the weight, but challenge yourself!

(C)
For Time Complete:
– 5 C2B Pull-Ups
– 3 Burpee Box Jump-Overs (24/20, completely over)
– 1 Snatch (155/105)
* 10 Rds.

* 15 minute time cap.
* The “Box Jump-Over” is a full jump over the box. If you’re completing the WOD as prescribed touching the top of the box is considered a no rep.

(D)
Core Work:
– 10 GHD Sit-Ups
– 10 Strict Knees-to-Elbows
– 10 Banded Lateral Ab Rotations (per side)
* 3-5 Rounds (not for time).

Susan =)

Susan =)

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