Monthly Archives: September 2017

Friday the 29th

I.
3 Rounds (NFT)
7 Snatch Balance
45s Handstand Hold
10 DB Front Raises

II.
Back Squat
4×4 @70%

III.
Every Other Minute (20)
Run 100m

IV. Choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
10 Power Snatch 105/75#
5 Overhead Squats
5 Russian Dips

B. Gymnastics
Bar Muscle Ups
8×4
Use as little Kipping as possible to complete these sets of 4. The more strict the better.

C. Strength
Single Arm Dumbbell Push Press
3×10 on each Arm
Build weight through all three sets

V.
3 Rounds (NFT)
10 Alt. Around the World
10 GHD Sit-ups
40s Front Rack Hold (Heavy)

Advertisements

Leave a comment

Filed under 3 Rounds

Thursday the 28th

I.
Slow 6 Minute Run
Then
10 Seated Good Mornings
10 BB Overhead Squats
40 Double Unders

II.
Deadlift
5×1 @ 75-80%

III.
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Then

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.

IV.
4 Rounds
Row 30 Calories
Rest 3:00
Full effort each interval.

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

A. Conditioning
AMRAP (14)
50′ DB Farmer’s Carry 50/35#
50 Double Unders
10 Dumbbell Push Press

B. Gymnastics Accessory
Plank Holds
:60 x 7
Rest 1-3 minutes between holds.

C. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.

VI.
3 Rounds (NFT)
Couch Stretch
10 Banded Dislocates
10 Step-ups (per leg)

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, endurance, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Wednesday the 27th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Hollow Rockers
3 Strict Stand-ups (25#)

II.
Back Squat
5×5 @60%

III.
DB Bench Press
Neutral Grip
5×10
Heavier than last time.

IV.
AMRAP (17)
7 Power Cleans 185/125#
14 Strict Chin-ups
400m Run

V.
Ski/Bike (12)

VI. Choose ONE of the following based on weaknesses.

A. Gymnastics
Horizontal Ring Rows
6×12
Rest as needed between sets.

B. Strength
Muscle Snatch
5×10
Touch and Go
Heavier than last time
Rest as needed between sets.

VII.
3 Rounds (NFT)
5 Strict T2B
40s Weighted Plank
10 BB Reverse Curls

Leave a comment

Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Power Lifting, strength & conditioning, WOD

Tuesday the 26th

I.
Shoulder Warm-up
then
20 KB Swings 53/35#
120 Single-unders
II.
Strict Press
2×7
Then
1 Rep every :90 for 12 Minutes
AHAP
III.
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

***
Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep

IV.
7 Rounds
Run 100m (to beginning of Times)
Rest: Walk back then go again

V. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
20 Push-Ups
20 DB Snatch 50/35#
20 UB DUs

B. Gymnastics
Strict Muscle Ups
EMOM for 12 Minutes
Either 1, 2 or, 3 Reps OTM depending on your current abilities.

C. Strength
Good Mornings
3×20 @95/65#

VI.
3 Rounds (NFT)
14 Hip Extensions
10 DB Curls
30s Bar Hang

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

Monday the 25th

I.
3 Rounds (NFT)
10 Hip Circle Squats
30s Wall Sit
10 Fron Raises

II.
Back Squat
3×3 @92.5+%
If you made all your lifts at 3×3 last week, increase the weight.
Click HERE for some tips on bracing in your squat.

III.
5 Rounds
Row 800m
Rest 2:00

IV.
GHD Sit Ups
4×20
Rest as needed.

V.
Back Rack Walking Lunge Steps
50′ x 4
Heavier than last time
Rest as needed.

VI.
3 Rounds (NFT)
10 Hurdlers
10 DB Shoulder Shrugs
10 Scorpions

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, fitness, Power Lifting, strength & conditioning, WOD