2017 03 31
Amateur
Power Clean 5×3, Add 2.5 lb to last Power Clean workout
Collegiate
Power Snatch 2, 2, 2, 2, 2
Conditioning
COMPLETE 5 ROUNDS: Perform 7 cycles of the following: Power Clean Thruster Back Squat Rack Thruster *Add weight to set set to work up to the heaviest set possible. *Rest as needed between rounds.
2017 03 30
2017 03 30
A. Snatch (max 90% if you go up) 70-75-80-85% 85, 85%
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 90% if you go up)
70-75-80-85% 1+1 85, 85% 1+1
C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 4sets
D. Weighted Planks 3x30-60sec
Comp Team:
A. Snatch (max 85% if you go up) 70-75-80 x 1, 80, 80%x 1
B. Clean & Jerk (3 sec hold in split, 3 sec hold after recovery) (max 85% if you go up)
70-75-80% 1+1 80, 80% 1+1
C. Pause Front Squat + Jerk Dip Squat 70-75% 2+2 x 3sets
D. Weighted Planks 3x30-60sec
2017 03 29
A. Block Snatch (knee) -- 70-75% 5x2
B. Snatch Pull--100% 3x3
C. Front Squat--75-85-90 % 3x 3
D. V ups-- 3x15-30
Comp. Team
A. Block Snatch (knee) -- 70% 5x2
B. Snatch Pull--95% 3x3
C. Front Squat--70%x 3- 75%x 3 -80% x 3
D. V ups-- 3x15-30
2017 03 29
A. Power jerk + Jerk (5sec hold OH on last rep)
70-75-80% 1+1 x 4sets
B. Push press BNK + Push press
70-75% 3+2 x 3 sets
C. Walking lunges 3x14 each leg
D. Crunches 3x max
2 arm DB OH carry 3x50
COMP TEAM
A. Power jerk + Jerk (5sec hold OH on last rep)
75%% 1+1 x 6 sets
B. Push press BNK + Push press
70-75% 3+2 x 3 sets
C. Walking lunges 3x10each leg
D. Crunches 3x max
2 Arm DB OH Carry 3x50
2017 03 29
Amateur
Back Squat 3×5, Add 5 pounds to your last Squat workout.
Bench Press 3×5, Add 2.5 pounds to your last Bench workout.
Collegiate
Squat 3 x max reps @ 90% of 1 RM Front Squat from last Thursday
Close Grip Bench 10 RM
Conditioning
Complete 7 rounds for time: Walking Lunges – 20 yards Hands Out, Feet Up Inch Worms - 4 reps
2017 03 29
Amy’s Treat Corner: Simply Pressed Juice in Granger
In this month's edition of Amy's Treat Corner, Amy had the great idea to take the show on the road and showcase a great local business: Simply Pressed Juice.
Simply Pressed Juice is located in Granger, they've been open since November 2016, and everything they offer is 100% organic.
They offer fresh-pressed, raw and organic juices. They also offer "Bulletproof" or keto coffee with coconut oil as well as acai bowls.
Thanks again to Ryan, Rachel and Reed for having us out to their store the other day to film this video, and for creating a place that values organic real whole food.
2017 03 29
CrossFit Open 17.5 Intramural Standings
Check it here guys!
One wod left to get points for your team...17.6...
2017 03 28
A. Snatch High Pull + Snatch From Power Pos.
70%-75% 1+1 x 5 sets
B. Drop Snatch (% of snatch)
50% 4x2
C. SLDL (% of BS)
55% 3x5
D. Weighted Planks 3x30s Max
1Arm Farmers Walk 3x50m
Comp Team:
A. Snatch High Pull + Snatch Power Pos. 70% 1+1x5
B. Drop Snatch (% of snatch) 50% 4x2
C. SLDL (% of bs) 50% 2x5
D. Weighted Planks 3x30s Max
1Arm Farmers Walk 3x50m
2017 03 28