Archive for the ‘CrossFit’ Category

7/28/14

Monday, July 28th, 2014

Main – CrossFit

Week 4
Monday Front Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Front Squat (Week 4 Monday Front Squat 75%x2 80%x2 85%x2 90%x2 )

post highest set in measure and rest in comment box

Power Snatch (15 mins- work up to max for the day)

the max for the day means heavy but clean technique-this does not have to be anywhere near your pr weight but shoot for somewhere near at least 90% of it as a goal.

Metcon (AMRAP – Rounds and Reps)

Amrap 10
6 DB GTO (alt reps) (45,25-35)
8 pullups
12 SB over the shoulder (50/30)
1 parking lot run grate to grate

7/27/14

Sunday, July 27th, 2014


Main – CrossFit

Metcon (Time)

make up day

7/26/14

Saturday, July 26th, 2014


Main – CrossFit

Metcon (Time)

Five rounds for time of:
5 Power Cleans (155/105 lbs)
10 Front-Racked Reverse Lunges (155/105 lbs)
15 Burpees Over the Barbell

7/25/14

Friday, July 25th, 2014

Main – CrossFit

Shoulder Press (2 sets of 6-8post highest set)

5 #’s heavier than tues 2nd set you can lower or stay at same way- adjust measure as needed

Deadlift (2 sets of 6-8 up from last week by 5-10#’a)

these should gradually go up 5 pounds or more over next few weeks but form maintained. You can stay at same weight or go down 10% as needed on 2nd set

Metcon (Time)

5 rounds for time:
5 deadlifts 275/185
10 burpees
This is WOD #2 from the 2008 Crossfit Games. Let’s do this in honor of the Games.

7/24/14

Thursday, July 24th, 2014

Main – CrossFit

Thursday Front Squat 2×10 @ 75%

Front Squat (Thursday Front Squat 2×10 @ 75%)

Warm these up a bit so that you are ready- suggested is 6 x40% and 4×50% and 4×60%

If you had to split your sets up in less than 2×10 last week then go back to that weight (70%) and try for 2 sets of 10

Metcon (AMRAP – Rounds and Reps)

15 min Amrap
7 Toes to Bar
4 Thrusters (135/95)
7 fun jumps

7/23/14

Wednesday, July 23rd, 2014

Main – CrossFit

“HERO WOD”

Overhead Squat (go up in weight per set if good reps)

Abbate (Time)

For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
women’s weight is 105
*scale as needed
1 mile is to street corner past fire station and back.
800 M is 1 time around the block plus run to end of building to corner of building and in door

7/22/14

Tuesday, July 22nd, 2014

Main – CrossFit

Shoulder Press

Set 1: Same weight as fri 8 reps
Set 2: 90% of Set 1, 8 reps

Deadlift

Set 1: Same weight as fri 5-8 reps
Set 2: 90% of Set 1, 5-8 reps

Split Jerk (emom 10 – 2 reps- 75-80% of max)

from rack

Metcon (AMRAP – Reps)

5 Rounds
1 min Max Calorie Row
1 min Max Double Unders
1 min Max KB Swing(1.5/1)
1 min Rest
in notes put breakdown of reps

7/21/14

Monday, July 21st, 2014

Main – CrossFit

Week 3
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 80%x4 75%x6

Back Squat (Week 3 Monday Back Squat 75%x2 80%x2 85%x2 90%x2 9)

post on highest set in measure and rest in comment box

Power Snatch (emom 6 min. 2 reps try for around 75-80% of max)

Metcon (AMRAP – Reps)

amrap du’s in 3 mins (-:

Metcon (Time)

4 Rounds:
16 Alt DB Snatch (45/25)
8 CTB pullups or 4 muscle ups

sunday make up day

Sunday, July 20th, 2014

Main – CrossFit

Metcon (Time)

make up day- you choose and post

07/19/14 Heavy thrusters

Saturday, July 19th, 2014


Main – CrossFit

Curt’s WOD

Metcon (Time)

3 total rounds

1st round
30 thrusters #95
30 situps
200 meter row

2nd round
20 thrusters #115
40 situps
400 meter row

3rd round
10 thrusters #135
50 situps
600 meter row