Tag Archives: 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

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

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

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 17th

I.
3 Rounds (NFT)
:30 Dead Hang from Pull Up Bar
08 Single Arm Dumbbell Sotts Press (4 each arm)
:30 Hollow Hold

II.
Snatch
6×3 @ 70-75%

III.
10 Rounds
Every 2:00
Row 200m
Rest remainder.

IV.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

V.
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

VI.
3 Rounds (NFT)
10 Lateral Raises
14 Hip Extensions
:30 L-Hold

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