Category Archives: Olympic Weightlifting

Monday the 5th

I.
3 rds (NFT)
10 lunge with twist and torso stretch
10 jumping squats
15 sit-ups

II.
Burgener warm-up

III. 
Snatch
10 minutes to find 1 RM
then…
3-3-3 @ 75%

IV.

“12.4”

AMRAP 12 Minutes:

150 Wall Ball Shots (20# / 14#)
90 Double-unders
30 Muscle-ups
Athletes that make it to the Muscle-ups will do as many reps as possible until time runs out.

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Filed under amrap, metcon, military, Oly, Olympic Weightlifting

Thursday the 1st

I.
3 rds (NFT)
10 jumping air squats
150 m row
10 dive bomber push-ups

II.
Clean and Jerk
3-3-3-3-3
touch and go, split okay

III.
Helen
3 rds
400 m run
21 kettle bell swings 53/35#
12 pull-ups

 

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Filed under coast guard crossfit, Conditioning, crossfit, Oly, Olympic Weightlifting

Friday the 27th

I.
2 Rounds
10 Dislocates
10 Push-ups
400m Run/Row

II.
Squat Snatch
5 x 4  @70-85%

III.
EOMOM (16) – 8 Rounds 
10 Burpees
8 Ring Dips

 

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

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

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

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

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

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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