Tag Archives: Conditioning

Thursday the 10th

I.
3 Rounds (NFT)
15 Push Ups
5 Strict Narrow Grip Chin-Ups
10 Band Pulls
 
II.
Find a 5RM Bench Press
(Try building to a heavy single then dropping back down to find your best set of 5)
 
III.
3 Rounds
Run 400m
21 Toes to Bar
7 Power Cleans 175/125#
 
IV.
Bike/Row 80 Calories
 
V.
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
 
VI.
3 Rounds (NFT)
10 Calves Raises
10 Pendlay Rows
10 GHD Sit-ups

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Filed under 3 Rounds, accessory work, assessment week, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning, Test Day, WOD

Friday the 10th (17.3)

I.
3 Rounds (NFT)
3 Chest to Bar Pull Ups
6 Overhead Squats 135/95#
12 Calorie Row

II. “17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135#
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#
*If all reps are completed, time cap extends by 4 minutes.

For workout variations go to CrossFit.com

III.
12 Minute Jog (easy pace)

IV.

ROMWOD/Mobility Cool Down

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Filed under 3 Rounds, accessory work, amrap, competition, crossfit, crossfit government island, CrossFit Open, Olympic Weightlifting, strength & conditioning, WOD

Thursday the 5th

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I.

3 Rounds

12 GHRs

10 Dislocates

100m Run

II.

Bench Press

3 x 5 @75%

III.

Mile Run

IV.

FRAN

21-15-9

Thrusters (95/65#)

Pull-ups

V.

3 Rounds (NFT)

15 Good Mornings

5 Stand-ups (25#)

30s Superman Hold

 

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

Wednesday the 22nd

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I.
3 Rounds
7 Squat Holds (5s)
100m Run
15 Light  Jerks w/ pause @catch position

II.
Touch and Go Squat Snatch 8×2 AHAP – Start around 70%

III.
AMRAP (18)
Row 12 Calories
18 Shoulder to Overhead 115/75#
18 Box Jump Overs 24/20″

IV.
Farmer’s Carry (Heavy AND Unbroken)
50m x 4
Rest as needed in between rounds

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Filed under amrap, crossfit, crossfit government island, fitness, Olympic Weightlifting, strength & conditioning, WOD

Monday the 21st

5(16.4)

I.
3 Rounds
10 Push-ups
10 Weighted hip extensions
10 Squats

II.
Squat snatch 5×3 (80%+)

III.
3 Rounds
15 Sumo DLHP 95/65lbs
9 Muscle-ups/13 Ring Dips

IV.
2 Rounds
30 DB shoulder to OH 50’s/30’s
30 DB front squat 50’s/30’s
30 Calorie Bike
60s Rest

V. (Extra Credit)
Push jerk 6×2 (85%)

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Filed under crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD