Blog Search

Wednesday 7-9-14

By: 0

A) Push press - 3.3.2.2.1 <<start these sets close to your 3RM from 2 weeks ago B) Jerk - Start @ 60%, continue working up in 3-5% increments until you are no longer hitting your appropriate foot position / form breaks down C) OHS - 5x3 @ 90% of snatch (try to increase, even if by 2-5#, from 2 weeks ago) D) 3 rounds: 20 jackknives, 15 banded good mornings, 10 Russian twists (R+L=1)

2014 07 09

Wednesday 7.9.14

By: 0

A. 4 Rounds Clean Complex (5 Deadlifts + 5 RDLs just below knee + 5 Muscle Cleans from top of the knee + 5 Push Presses + 5 Back Squats) 30 Sec Scap Pull Ups 30 Sec Straight Arm Childs Pose 30 Sec Moose Antler Childs Pose 300m Row 300m Shuttle ( 50yds down and back x3) Note: This is done In teams of 2, each partner will complete the movement before for moving on to the next one. Only one partner works at a time For the complex: Start with the bar and if they can add weight do so, but the movement still needs to be snappy. You shouldn't be trying to max out on this complex. Light weight. Understand the reason you are doing this complex is for technique work, treat it as such.

2014 07 08

Tuesday, 07.08.14

By: 0

Image 14

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Hang Power Clean 5×3 @ 85% of 1 RM from last Tuesday

Conditioning

"Quarter Gone Bad" 5 rounds for total reps of: 135/95 pound Thrusters, 15 seconds Rest 45 Seconds Weighted pull-ups, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds

2014 07 07

Monday 7-7-14

By: 0

Today starts our third programming cycle! We will be focusing on pulling (1st, 2nd, 3rd, and combinations of those) this month, but we won't stray far from the speed under the bar work we have been hitting hard over the past month. Awesome job to all of you who hit some new PRs last weekend! If you were unable to make it Saturday, can you let me know your numbers/new maxes? I'm keeping a record to try to track your progress. A1) Heaving snatch balance - 2.2.2.2.2 <<try to end close to 1RM snatch A2) Snatch DL, 3 seconds down, snatch pull - 2@95%, 100%, 105%, 110% B) Front squat - 5x5 @ 75, 75, 80, 80, 85% of 1RM ** perform 1 Spider-Man complex each leg during rest period between each set C1) 6 min AMRAP: 5 ring rows, 5 push-ups C2) 3 min dead bug work as a group (group bonding, because I'm into that)

2014 07 07

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now