12162017

crossfit

A. Push Press - 3x5 - rest 2 min

+

For Time

2 Person Teams

40-30-20-10

DB Snatches @50/35

100-75-50-25

DU

**SCALE TO

30-20-10

DB Snatches

75-50-25

DU

Partner A does the 40 snatches and 100 DU and then tags Partner B who does 30 Snatches and 75 DU who then tags Partner A for the next round snatches and DU

___

ENDURANCE

Row prep

Row 500 m@85%

rest 2 min

x8

+

A1.  :30 sec weighted plankx4, rest :30 sec

A2.  12-16 alt russian twistx4; rest :30 sec

Open prep

A.  Power snatchx1/OHSx2; rest 1:30x5 complexes (light loads/perfect positions)

B.  HSPU, accumulate 15-20 reps not for time

+

3 RFT:

10 Power snatch 75/55#

14 Bar facing burpees

24 Du's

___

SPORT

A. Front Squat - 3x5 - rest 2 min

+

10 Min AMRAP

10 Hang Squat Cleans @135/95

10 BBJO @24/20

+

B1. Banded Lat Stretch - 3x:30 hold/side - rest :30

B2. Handstand Hold with Perfect Postiions - 3x1:00 - rest as needed

C1. 90/90 Hip rotations to kneeling position - 3x5/side - slow and controlled - rest :30

C2. Squatting Thoracic Rotations - 3x5 slow and controlled reps - rest 1:30

12132017

CROSSFIT

A. L-Sit on Rings - 3xAMSAP -rest 2:00

*A. Ring Support Hold - 3xAMSAP - rest 2:00

**Hollow Body Hold w/ hands at side - 3xAMSAP - rest 2:00

+

2 RFT

75 DU

50 Sit Ups

25 Burpees

___

ENDURANCE

Teams of two: (split evenly):

For time:

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

then

100 Cal AD

+

Foam roll quads and glutes

Lateral x band walks 10 each direction

:30 sec Sieza sit

:30 sec couch

x2

___

SPORT

A. Power Clean - Bulid to a Tough Single
B. Clean Pull - 3x3 - rest 2 min
+
45 DU
15 Russian KBS @2/1.5
10 UB Clean Grip DL
rest 1:30
x5
*increase DL weight every round - finish heavy w/ good positions
+
C. Single Leg RDL - 3x10-12 - rest 1 min
D1. 3 Way Banded Stretch - 3x:30/position - rest 1:00
D2. Bear Crawl 3x50 ft @ a z1 pace - rest 1:00

12122017

CROSSFIT

A. Deadlift - 3x5 - rest 2 min

+

3 RFT

10 KB Snatches R @2/1.5

10 Alt Goblet Lunges

10 KB Snatches L

10 Goblet Squats

___

ENDURANCE  

(Week 7)

A. Front squat, build to a tough single (20 min)

+

"Fran"

21-15-9

Thruster 95/65

Pull ups

C1. Single leg glute bridge, 8x3; rest 1 min

C2. Standing dumbbell flies, 8-10x3

___

SPORT

A1. MU - 4x5 - rest :30

A2. Strict HSPU - 4x10 - rest :30

A3. Bar MU - 4x5 - rest :30

A4. HSPU - 4x10 - rest as needed

+

For Time

Row 3k

50 OTR Burpees

50 BJ @30/24

+

B1. Hollow Body Rock - 3x:30 - rest :30

B2. V- Ups - 3x15 - rest :30

B3. Ankle Taps - 3x20 total reps - rest :30

B4. Hollow Body Hold - 3x:30 - rest as needed

12/11/2017

CROSSFIT

A. Front Squat - 20 min to Build to a 3 RM

+

For Time w/ a 15 min cap

20 Thrusters @95/65

30 Pull Ups

40 BJ @24/20

30 Pull Ups

20 Thrusters @95/65

____

ENDURANCE

(Testing/Mixed week)

A.  Three position power clean up to 65% 1RMx4 complexes; rest 1:30

B.  Weighted GHD hip extensions, 8-10x4; rest 2 min

+

10 min AMRAP:

40 Du's

30 Ab mat sit ups

20 KBS 75/53#

+

:20 sec supine twist

10 alt scorpians

Banded hamstring stretch

x2

___

SPORT

A. Squat Snatch - Build to a Tough Single

B. Front Squat - 3x5 - rest 2 min

C1. Alt DB Squat Snatches - 3x20 - rest 1:30

C2. Alt Pistols - 3x20 - rest 1:30

+

10 Min AMRAP @85%

7 Thrusters @95

21 DU

rest 5 min

10 Min AMRAP @85%

14 Wall Balls

5 BBJO @24/20

rest :30

2 Min Max Cal AB

+

10  min z1