Archive for the ‘CrossFit’ Category

8/22/14

Friday, August 22nd, 2014

Main – CrossFit

Shoulder Press (up or same as mon. make it tough)

Deadlift (up or same as mon. )

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Metcon (AMRAP – Reps)

4 min AMRAP
4 power cleans, 4 front squats, 4 shoulder to overhead, 4 OH squats
run 100m
rest 3 minutes
3 minute AMRAP–same
rest 2 minutes
2 minute AMRAP–same
95/65

8/21/14

Thursday, August 21st, 2014

Main – CrossFit

Thursday Front Squat 20 @ 70% (If you could not complete all at 65% last week then stay at 65%)

Front Squat (Thursday Front Squat 20 @ 70% )

(If you could not complete all at 65% last week then stay at 65%)

Chest-To-Bar Pull-ups (get 20 total)

if you need to use band then do so. You can do them in sets or singles. If you are good at these then throw on a weight vest or just do least amount of sets as possible

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
this is a FUN one! Let’s see how all those dips in the warm help out (-: Remember to pace the ring dips so you do not fatigue out too fast.

8/20/14

Wednesday, August 20th, 2014


Main – CrossFit

Overhead Squat (3×5 if good last week then go up in weight)

Front Rack Lunge (test this out today- not too heavy)

alt legs between reps. good range to shoot for is men 135/95 step forward then come back up. I want this to feel stable so warm up and pick weight best for you…these may pop up on Wednesdays now with the OHS (-:

Metcon (4 Rounds for time)

4x 400 m runs rest 1:1
try and get same time every set- if your time deviates more than 5 secs on any set then you have a 10 burpee penalty per sec over 5 sec at end of runs

8/19/14

Tuesday, August 19th, 2014


Main – CrossFit

Shoulder Press (2 sets of 6-8 same or heavier than last time )

Deadlift (2 sets of 6-8 same or heavier than last time )

Split Jerk (work this from the rack)

go for the following % if poss. post highest set:
4×60% 2×70%, 2×80%, 1×85%, 1×90%, 2×80%, 2×70%
if you do not have percentages to go off of let me know and we can figure it out.

Metcon (AMRAP – Rounds and Reps)

10 min amrap

10 SDHP’s 95/65
10 Slam Balls 30/25
10 slam ball over the shoulder
10 burps over bar

8/18/14

Monday, August 18th, 2014

Main – CrossFit

Week 7
Monday Back Squat 75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

Back Squat (Back Squat @ %)

75%x2 80%x2 85%x2 90%x2 95%x2 90%x4 85%x6 80%x8

High-Hang Snatch (work for 12 minutes no longer)

This can be full or power -work up to a heavy one: go in 3′s until that is too heavy then do 2′s then go to singles- post heaviest set or best series of 2 or 3

Metcon (Time)

For Time:
50 Cal. Row
40 grasshoppers (r+l=1)
30 Thrusters 95/65
20 pullups
10 clapping push ups

8/17/14

Sunday, August 17th, 2014

Main – CrossFit

Metcon (Time)

Make up day

8/16/14

Saturday, August 16th, 2014

Main – CrossFit

Olympic Lifting Total (Total Weight)

I will run this section as a mock weightlifting meet today so you can all see what it is like. Before you go I want you to pick 3 weights that you will do for each lift- I will have everyone write their start weight on the board and you will lift in that order. Boy and girls will go separate.

Rules for today’s lifts:
you have to have lift locked out- no press outs and you must get you feet back together and display control and wait for judge to call good rep. Pick your weight smartly. You can warm up lift but once we start once I say you are up it is your turn. The snatch will be 1st and I suggest that your 1st 2 attempts be doable solid weight and make your 3rd something that will challenge you.
Your total score is the highest weight that you made in the Snatch and the C&J added together.

Let’s have some fun!

Metcon (Time)

25 Jumping Back Squats 45/35#
50 KB Swings 24/16kg
75 Double-Unders
50 Push Press 75/55#
25 Burpees

8/15/14

Friday, August 15th, 2014

Main – CrossFit

Shoulder Press (2x 5-8 go up from last time if poss )

if this is getting super heavy then start taking 2nd set down by doing 90% of 1st set. Do not go up in weight unless you can get 5 on 1st set. This should be getting heavy by now for you.

Deadlift (2 sets of 6-8 heavier than last time)

if this is getting super heavy then start taking 2nd set down by doing 90% of 1st set. Do not go up in weight unless you can get 5 on 1st set. This should be getting heavy by now for you.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
95 pounds for women

8/14/14

Thursday, August 14th, 2014

Main – CrossFit

Thursday Back Squat 20 @ 65%

Back Squat (Thursday Back Squat 20 @ 65%)

Metcon (Time)

For Time:
Run lap
30 pullups
Run lap

8/13/14

Wednesday, August 13th, 2014


Main – CrossFit

Overhead Squat (2×5 heavier than last time if you can)

Pistols (practice get 24 total)

Metcon (AMRAP – Rounds and Reps)

12 min amrap:
3 hang snatches (105/75)
6 tricep pushups- chest hits deck
9 box jumps (30/24) full extension on box
27 double unders