Category Archives: Power Lifting

Monday the 13th

I.
2 Rounds NFT
400 meter row
30 KBS
20 Sit-ups
15 Burpee
10 air squats
 
II.
Back Squat
2 x 5 @ 75%
4 x 3 @ 80%
2 x 2 @ 85-95%
 
III.
4 Rounds
10 Thrusters 95/65#
10 Burpees
10 Ring Dips
10 Power Cleans 95/65#
 
IV.
ME Hand Stand Walk In 6 attempts
or ME shoulder touches in 6 attempts
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Filed under crossfit, fitness, metcon, Power Lifting, strength & conditioning, WOD

Thursday the 26th

 

I.
3 Rounds (NFT)
30 double unders
20 kettle bell swings (light)
10 jumping alternating lunges

 

II.
Back Squat
4 x 5 @80%

 

III.
21-15-9
push press 115/75#
OH plate hold walking lunges 45/25#
push-ups

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Filed under 3 Rounds, coast guard crossfit, crossfit, Power Lifting

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

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD