A. Power Snatch
5x2 @ 75%
B. Power clean and jerk
5x1 @ 75%
C. Romanian Deadlift
3x5 hard
2017 01 23
A. Back Squat
3x3 @ 95%
B. Snatch Grip Push press + OHS
3x1+1
C. Clean
3x1 @ 85%
1x1 @ 90%
2017 01 23
Amateur
Deadlift 1x5 RM, Add 10 pounds to your last DL workout.
Collegiate
Deadlift 3 RM
Conditioning
CrossFit Disco 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of: Power Cleans @ 75% of body weight Pull Ups
2017 01 23
Amateur
Press 3×5 Add 2.5 pounds to your last press workout.
Collegiate
Press 5 RM, 1 x max reps @ 80% of 5 RM
Conditioning
Complete 12 rounds of: Squats – 2 reps Burpee Box Jumps w/ 20″ box - 3 reps
Rest 45 seconds between rounds.
* Amateurs – Use your last set of completed 5 reps from last week. * Collegiate & Professional – 75% of 1 RM * For burpee box jumps, perform a burpee and jump up on the box landing in a good athletic position. Step down and repeat two more times.
2017 01 23
AMATEUR
POWER CLEAN 5×3 Add 2.5lbs to your last power clean workout.
COLLEGIATE
POWER SNATCH 2 RM
CONDITIONING
Complete 6 rounds: Row 250 meters *Rest 30 seconds between efforts
then…
Complete as many rounds as possible in 8 minutes of: Power Cleans to Push Press – 5 reps Dips – 5 reps
2017 01 19
AMATUER
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
BACK SQUAT 3RM
BENCH PRESS 5. 5. 5. 5. 5
CONDITIONING
Complete 10 Rounds:
30 yard prowler push w/ 210/145lbs Rest 90 seconds between efforts
2017 01 18
AMATEUR
DEADLIFT 1×5 Add 10 pounds to your last DL workout.
COLLEGIATE
RACK PULL 5RM *start from 1″ below the base of the knee cap
CONDITIONING
2 pood Russian KB Swings – 150 reps Med Ball to Toes – 50 reps (Left/Right = 1)
2017 01 16
PARTY TONIGHT 6-10pm
Dress a little fancier and bring some food :)
A. Snatch
1x1 @ 85-90-93% x 2
B. Clean and Jerk
1x1 @ 85-90-93% x 2
C. Pull from blocks
1x5 @ 125% of cj
2017 01 15
2017 01 15
A. Power Snatch
5x2 @ 73 %
B. Power clean and jerk
5x1 @ 73%
C. Romanian Deadlift
3x5 hard
2017 01 15