Category Archives: endurance

Monday the 23rd

I.
3 Rounds (NFT)
7 Light Snatch Balance
7 Chest to Bar Pull Ups
14 Calorie Row

II.
Back Squat
Speed Work
8×3 @ 60%

III.
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

IV.
30 Minute Run
Run 15 Minutes out and back.
Try to log distance and pace.

V.
3 Rounds (NFT)
7 Seated Good Mornings
:40s Weighted planks
10 Calf raises

Advertisements

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, Power Lifting, WOD

Monday the 16th

I.
3 ROUNDS (NFT)
10 Good Mornings
5 Strict Pull Ups
45s Bike

II.
Find 1RM Power Snatch
Find 1RM Power Clean + Push Jerk

III.
50 Burpees
30 Overhead Squats 105/75#
50 Sit-ups

IV.
Run
Run for 21 minutes out, then take same route back.

V.
3 Rounds (NFT)
400m Sled Pull
100m Farmer’s carry

Leave a comment

Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, Olympic Weightlifting, strength & conditioning, Test Day

Friday the 6th

I.
3 Rounds
10 Dumbbell Push Press
10 Box Step Ups
45s Plank

II.
Find a 1RM Strict Press

III.
AMRAP (14)
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
5 L Pull-ups
10 Calorie row

IV.
Run 7k

V.
3 Rounds (NFT)
30s Superman Hold
14 Front raises
14 GHD Sit-ups

Leave a comment

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

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

Friday the 8th

I.
3 Rounds (NFT)
7 Jumping Squats
7 DB Rows (each)
7 Seated Good Mornings

II.
Back Squat
4×4 @85%

III.
4 Rounds
Row 1 Mile
Rest 3:00

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

A. Conditioning
4 Rounds
7 Front Squats
11 Bar Facing Burpees
15 GHD Sit Ups

Increase weight each round
FS Weights: 135/85# 155/105# 185/125# 205/135#

B. Gymnastics
Bar Muscle Ups
10×2

Use as little kipping as possible to complete these sets of 2.

C. Strength
Single Arm Dumbbell Push Press
3×10 (each) build-up

V.
3 Rounds (NFT)
45s Hollow Hold
4 UB Rocky Pull-ups
Couch Stretch Work

Leave a comment

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