Amateur
Squat 3×5 (add 5 lb to last workout) Press 3×5 (add 2.5 lb to last workout)
Collegiate
Front Squat 5×3 @ 92.5% of 3 RM Power Clean from Friday Press 1 RM
Conditioning
12, 9, 6, 3 for reps: 185/125 lb Push Press Ring Dips
2014 03 09
2014 03 09
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Clean 3 RM + Max rep front squat One your last set of power cleans before dropping the weight perform a single set of max rep front squats with your 3 RM weight.
Conditioning
21, 15, 9 reps of: Pendlay Rows Strict Chin Ups *Each rep of bent over rows begins and ends with the weight on the floor.
then…
Complete 8 rounds: Sprint 50 yards *Rest 1:3 (work:rest)
2014 03 06
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout)
Collegiate
Squat 3 RM Push Press 3 RM
Conditioning
Complete 5 rounds: 70% of 3 RM Push Press – Max reps 60 second Rowing – Max Calories
2014 03 05
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Amateur
Deadlift 5 RM (add 10 lb to last workout)
Collegiate
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
Conditioning
Complete 5 rounds: Single arm 50 lb DB power snatch RT – 5 reps Single arm 50 lb DB overhead squat RT – 5 reps Single arm 50 lb DB power snatch LT – 5 reps Single arm 50 lb DB overhead squat LT – 5 reps 50 lb weighed pull up – Max reps
2014 03 03
Amateur
Squat 3×5 (add 5 lb to last workout) Press 3x 5 (add 2.5 lb to last workout)
Collegiate
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM Close Grip Bench 3 x 5 @ 90% of 5RM from Thursday
Conditioning
Complete 10 rounds: 1/2 Gasser *Rest 60 seconds between rounds
2014 03 02
2014 03 02
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
4″ Deficit Deadlift 3RM
Conditioning
As many rounds as possible in 8 minutes of: One Arm 100 lb DB Power Snatch – 5 reps Farmers Walk with one 100 lb DB in each hand - 25 yards
Then rest 3 minutes…
As many rounds as possible in 7 minutes of: Dynamic Push Ups - 10 reps Supine Ring Pull Ups – 10 reps
2014 02 28
Amateur
Squat 3×5 (add 5 lb to last workout) Bench 3×5 (add 2.5 lb to last workout) then… Find 1 RM Seated Box Jump from a box where top of thigh is parallel to the floor
Collegiate
Front Squat 3 x max reps @ 90% of 5 RM Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete the following sprints: 2 x 20 Yard Sprints (rest 20 seconds between efforts) Rest 30 seconds then… 4 x 30 Yard Sprints (rest 30 seconds between efforts) Rest 30 seconds then… 10 x 10 Yard Flying Starts (rest 30 seconds between efforts) *take 10 yards to accelerate, you should be full speed by the time you hit your start.
2014 02 26
Ribeye and bone marrow, Texas does it right. This was my first time trying bone marrow and it didn't disappoint. Anyone else ever tried bone marrow? If so what did you think?
Amateur
Deadlift 5 RM (add 10 lb to last workout)
then…
Minute On…Minute Off…for 10 minutes. 2 pood KB Swings – 30 reps *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *Complete a 1000 meter row if a penalty is counted.
Collegiate
Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs *This workout comes courtsey of Outlaw CrossFit. To complete this workout as Rx, you must complete all 20 reps at 225 lbs. If you cannot do 225 lbs for the entire workout, then scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.
then…
GHD Sit Ups – 50 reps
2014 02 24