Monday the 29th

Back Squat

I.
Mobility: Ankles & Quads
3  Rounds
10 Lateral Squats
15 Wallballs
10 Cal Row

II.
Back Squat – 4×4 @85%

III.
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat your last score.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

IV.
Bike 500m x 6
Rest 60s

V. Please choose ONE of the following based on perceived weaknesses.

Va. 
AMRAP (11)
14 UB Wallballs 20/14#
7 Power Cleans 155/105#
7 Kipping Handstand Push Ups

Vb. 
Dumbbell Bench – 4×8 (Heavy)

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Friday the 26th

12(2asx) 

I.
4 Rounds
10 Goblet Squats (53/35#)
15 Push-ups
15 Calorie Bike

II.
AMRAP (30)
100m Farmer’s Carry (pair KB 70/53#)
07 Thrusters (95/65#)
14 Man Makers (pair DB 40/25#)
21 T2B
200m MedBall Run (30/20#)
07 UB Wall Balls (30/20#)
14 Alt. DB Snatch (40/25#)
21 Mason Twist (30/20#)
100 DUs
07 OHS (95/65#)
14 Stand-ups (25#)
21 Chin-ups

III.
(a) GHR 3 x 10
(b) Hollow Hold 3 x 40s

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Thursday the 25th

CrossFit Northern California Regional 2012

I.
3  Rounds
12 Single-Leg Kettlebell Deadlifts
12 Calorie Row
12 Perfect Kipping Handstand Push Ups

II.
Deadlift – 1×5 HEAVY

III.
Power Snatch 1RM (10)
Then
Low Hang Squat Snatch 1RM (10)
Make sure you lower the weight after the first 1RM and work up again with the low hang snatch to ensure proper form.

IV.
Sprint 100m x 5
Rest 60s

V.  Please choose ONE of the following based on perceived weaknesses.

Va.
AMRAP (7)
10 Box Jump Overs 24/20″
2 Hang Power Snatch 115/75#
10 Box Jump Overs
4 Hang Power Snatch
10 Box Jump Overs
6 Hang Power Snatch
etc.

Vb. 
Pendlay Row – 4×10 Heavy

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Wednesday the 24th

Screen-Shot-2015-11-29-at-1.30.32-PM

I.
3 Rounds
7 Double KB Front Squat
7 Push-ups
7 Good Mornings

II.
Back Squat – 5×5 @75%

III. 
Strict Press – 1×3 @75%, 4×3 @80%

IV.
6 Squat Cleans 225/135# (scaled: 165/110#)
6 Muscle Ups (scaled: 9 C2B)
Bike 800m (scaled: 400m)
6 Squat Cleans
6 Muscle Ups
Bike 800m
6 Squat Cleans
6 Muscle Ups
Bike 800m
6 Squat Cleans
6 Muscle Ups

IV.
Row 700m x 5
Rest 1:1

 

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Tuesday the 23rd

bench-press-672x372

I.
Mobility: Shoulders/Pecs
3 Rounds
10 Push Ups
Bike 500m
10 Russian Kettlebell Swings

II.
Bench Press – 1×4 @70%, 4×4 @75%

III.
Power Clean – 7×2 @80-90%
Clean and Jerk on final rep of each set. Drop and reset after each rep.

IV.
Run 200m x 10
Rest 60s per set

V. 
Rest Pause Deficit Strict HSPU @ 2″ Deficit

(See past posts for “Rest Pause” explanation)

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