11/1/16

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Strength:

Split Jerk (2 sec pause at bottom of dip & 2 sec pause in the catch): 5×2

Conditioning (Competition):

For Time:

  • 75 KBS (70/53)*

*5 Burpees EMOM (starting with the first minute)

10/31/16

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Strength:

Choose one of the following options:
A. Back Squat: 5×3 (start at 80-85% 1RM)
B. Back Squat: Find 1RM, then -20% for 2×3

Conditioning (Practice):

For Time (cap 17:00)

  • 15 CTB Pull Ups
  • 800m run
  • 20 Pull Ups (chin over bar)
  • 400m Run
  • 50 Box Jump Overs/Step Overs (24/20)

10/30/16

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

10/29/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Technique:

Snatch

Conditioning (Practice):

In teams of 2, complete the following with one person working at a time
20 min AMRAP:

  • 15 Snatches (135/95 or 60%)
  • 30 Pull Ups
  • 60 Wall Balls

10/28/16

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Strength:

Bench Press: (choose one of the following rep schemes)

  1. 5×3
  2. 1RM, then -20% for 2×3 (for those who didn’t test out last week or would like a redo)
Conditioning (Practice):

4 Rounds:

  • 15 Cal Bike or Row (rotating at 1 min, even if you haven’ completed the 15 cals)
  • 10 Box Jump Overs/Step Up and Overs
  • Rest as needed
Extra:

L-Sit Hangs: 3xME

10/27/16

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Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Kipping
  • Pull Ups/Ring Rows
  • Press

10/26/16

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Strength:

Split Jerk: (choose one of the following rep schemes)

  1. 1RM
  2. 5×3 @ 75%+
Conditioning (Competition):

3 Rounds:

  • 10 Hang Power Cleans (135/95)
  • 30 Alternating Lunges
Mobility:

Accumulate 2 mins in the bottom of a cossack squat (each leg)

10/25/16

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Strength:

A. Strict Press: (choose one of the following rep scheme options)

  1. 5×3
  2. 1RM, then -20% for 2×3 (for those that didn’t test out last week, or would like a redo)

B. Strict Pull Ups: 3×10
C. Find a ME L-Sit Hold

Conditioning (Practice):

10 min AMRAP:

  • 15 sec L-Sit (Scale to 30 sec AMRAP of Sit Ups)
  • 15 Burpees
  • 30 Double Unders

10/24/16

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Strength:

Back Squat: 5×3 (start at 80-85% 1RM
or,
Back Squat: 1RM, then -20% for 2×3 (for those who either didn’t test out last week or would like a second chance)

Conditioning (Competition):

For Time:

  • 1000m Row or 50 cal Bike
  • 30 Front Squats (165/115)
  • 50 RKBS (70/53)

(16 min cap)

10/23/16

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Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!