Tag Archives: olympic weightlifting

Friday the 16th

I.
3 Rounds (NFT)
10 Hang Snatch 75/55#
10 Air Squats
10 Dislocates

II.
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

III.
AMRAP (10)
5 Wallballs 30/20#
5 Box Jump Overs 24/20″
Climb the ladder: 10/10, 15/15, 20/20, etc.

IV.
3 Rounds
Run 400m
10 Strict HSPU
Rest :60

V.
3 Rounds (NFT)
10 Lateral Raises
10 GHD Sit-ups
8 BB TGU (4 each arm)

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

Tuesday the 6th

I.
Work on quads and ankles for 8 minutes.. then,
3 Rounds (NFT)
10 Russian Kettlebell Swings
100m Run
10 High Hang Muscle Cleans

II.
4 Rounds
2:00 on 2:00 off
ME Squat Cleans
R1 @55%
R2 @65%
R3 @75%
R4 @85%

III.
With a Partner
Row 6k
250 KB Swings 53/35#
225 Push Ups
One person works at a time. Switch anytime.

IV.
80 C2B for time with a Partner
10 Minute Cap.  One person works at a time. Switch anytime.

V.
3 Rounds (NFT)
10 Flys
30s HS Hold
10 Band Pulls

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Filed under 3 Rounds, accessory work, chipper, CroosFit, Olympic Weightlifting, Team WOD, WOD

Friday the 2nd

I.
3 Rounds (NFT)
6 Hang Cleans 115/75#
12 Push Ups
100m Run

II.
Find 1RM Power Clean

III.
3 Rounds
Run 400m
Rest 2:00
Record fastest and slowest times.

IV.
50 Strict Handstand Push-Ups For Time
(After every break complete 5 Box Jump Overs 24/20″- 10 Minute Cap)

V.
3 Rounds (NFT)
6 BB TGU (3 each arm)
30s L-Sit
10 BB Reverse Curls

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

Thursday the 1st

I.
3 Rounds (NFT)
7 Tall PVC Jerks
Row 250m
7 BB Push Press

II.
Find 1RM Split Jerk

III.
21-15-9-3
Push Jerk 135/95#
Calorie Bike/Row

IV.
AMRAP (8)
20 Double Unders
8 Ring Dips
30 Double Unders
10 Ring Dips
40 Double Unders
12 Ring Dips
**Start over at the beginning**
V.
3 Rounds (NFT)
40s Front Rack Hold @ 105%
14 GH Hip Extensions
10 DB Row

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

Wednesday

I.
3 Rounds (NFT)
10 Kettlebell Swings 53/35#
07 BB Hang Squat Snatch
10 Dislos

II.
Find 1RM Snatch

III.
3 Rounds
200m Weighted Run
10 Power Snatch (95/65#)
20 MedBall Russian Twist (20/14#)

IV.
3 Rounds
5 Rope Climbs/10 L Pull-ups
100m Farmer’s Carry (Pair 50/35#)

V.
3 Rounds (NFT)
40s Weighted plank
10 GHD Sit-ups
5 Box Jumps (30/24″)

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Filed under 3 Rounds, crossfit, fitness, Olympic Weightlifting, Test Day, WOD