2015 03 31
Amateur
Deadlift 1x5(add 10 lbs to last workout)
Collegiate
1 Power Snatch + 2 Overhead Squats *Work up to your heaviest set in 15 minutes. Take smaller incremental weight jumps accumulating at least 6-8 working sets.
Conditioning
Complete as many rounds as possible in 13 minutes:
45/30 lb Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps
2015 03 31
2015 03 31
2015 03 30
2015 03 30
A) hang snatch + snatch - 20min to work up to heaviest but prettiest set of the complex
B) Front squat - 15min to work to heavy single for today, then 2x3@80%
C) 4 rounds: max distance reverse med ball toss, lunge to the landing spot. 30/20# balls!
2015 03 30
It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat. –Teddy Roosevelt
2015 03 29
Chong crushing some sushi for a little mid workout snack.
Amateur
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 3 RM, Max Reps at 90%
Conditioning
Complete 6 Rounds: Push Press – Max Reps unbroken Supine Ring Rows – 10 Reps Sprint – 50 yds Rest 60 seconds *For Push Press use 80% of bodyweight. Unbroken reps should be touch-and-go.
2015 03 29
Modified CrossFit Team Series Event 9
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 power cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round
2015 03 28
Alright. Given that the open wod is going to make this place kuh-RAY-zee today, I'm changing up our programming to the following. It's not what I originally wrote, but we're rolling with the Open punches and we'll get some serious skills drilled. So here we go:
A) Clean and jerk skills. Like a lot of them. Don't worry, I have a list. And it's great.
B) 20min to find 2RM clean and jerk. We will be doing this with likely 2 or 3 barbells. Be prepared to partner up and move the weights quickly.
C) partner WOD, 3 rounds each. 2:00 to perform 15 burpees, max Russian twist with remaining time.
2015 03 28