Wednesday 4/26/17

Part 1:
For Time:
30 Clean & Jerks (135/95)
Run 1 mi
10 Rope Climbs*
*Sub: 30 Ring Rows / 30 Knee to Chest

20 min time cap

Part 2:
Midline:
Every 90sec, 4 rounds:
-6 Around the world with plate above head (25/15) (3ea)
-20 Russian Twists and then hold the Hollow Rock position for 20-30sec

*Goal is to maximize the amount of time spent in the hollow rock position.

Monday 4/24/17

Part 1:
20mins
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

@80% of 1RM

*keep the 7 sec pause in the bottom and 15 sec pause at the top for all reps and sets.

Part 2:
“CrossFit AGE GROUP ONLINE QUALIFIER”

21-15-9 reps for time of:
•Shoulder-to-overheads, 135 lb.
•Chest-to-bar pull-ups

Ages 16-17 and 35-54
•Men use 135 lb.
•Women use 95 lb.
Ages 14-15
•Boys use 95 lb.
•Girls use 65 lb.
Ages 55+
•Men use 95 lb. and perform chin-over-bar pull-ups
•Women use 65 lb. and perform chin-over-bar pull-ups

Wednesday 4/19/17

Part 1:
Every 1 min for 20 mins do:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

RX + 155/105

Part 2:
Mobility

30 sec squat hold
30 sec knees out in squat hold
30 sec ankle grab with knees out hold
x 3 rounds

30 sec BTN front rack squat hold
30 sec OHS hold
30 sec interlocking fingers sqyuat hold
x 3 rounds

1 min couch stretch each leg x 3

total mobility is 18 minutes

Monday 4/17/17

Part 1:
15 mins
1 Snatch Balance + 1 Overhead Squat
Work up to a heavy 1 rep

Part 2:
As many reps as possible in 9 mins of:
2 Box Jump Overs (24/20)
2 Dumbbell Box Step-ups (50/30) (24/20)
4 Box Jump Overs
4 Dumbbell Box Step-ups
6 Box Jump Overs
6 Dumbbell Box Step-ups
8 Box Jump Overs
8 Dumbbell Box Step-ups
10 Box Jump Overs
10 Dumbbell Box Step-ups
12 Box Jump Overs
12 Dumbbell Box Step-ups
14 Box Jump Overs
14 Dumbbell Box Step-ups
16 Box Jump Overs
16 Dumbbell Box Step-ups

Continue adding 2 reps to each movement each round until time expires

Thursday 4/13/17

Part 1:
Accessory

10 ring rows (scale by changing foot placement and advance by using false grip)

max strict chin ups, scale by doing max chin hold

10 evil wheels

x 4 rounds this work is not for time

Part 2:
5 Rounds for time:
10 power clean (95/65)
10 shoulder to overhead (95/65)
10 box jumps (30/24)

Part 3:
3 Rounds
1 minute frog stretch
1 minute deep lunge ankle stretch
1 minute child’s pose with arms bent
1 minute t stretch each arm

Wednesday 4/12/17

Part 1:
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Part 2:
Rest 2 min after Part 1 then,
Use 70% of the heavy weight found during the Part 1 – 15 min Front Squat session.

Part 3:
For time:
50 Push Jerks (185/125)

*Each time you drop the bar do 50 Double Unders or 100 Singles

« Older Entries