Amateur
Hang Power Snatch 3, 3, 3, 3
Collegiate
Hang Power Snatch 3, 3, 3, 3
Strength Part Deux
5 x
Snatch Pulls – 3 reps
Power Snatch – 3 reps
Snatch Grip PP – 3 reps
Rest 2-3 Minutes
2014 12 02
Just a heads up this Friday we will be doing a Crossfit Football Total. So the strength schedule will be reflecting this.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Weighted Barbell Step Up 6, 6, 6, 6 (3 each side), repeat from last week, try to see if you can best last Monday’s Step Ups
Conditioning
Complete the following on the minute for 10 minutes:
10 reps Russian KB Swings – 2/1.5 pood
5 reps Ball Slams – 40/30 lbs
2014 11 30
How many can you name?
Amateur
Deadlift 1×5 + 10lbs from last workout
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds:
You have 90 seconds to complete the following:
315/210 lbs Deadlifts – 4 reps
Dips – Max Reps
2014 11 25
Anatomically correct cartoon skeletons.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Collegiate
Weighted Barbell Step Up 6, 6, 6, 6 (3 each side)
Conditioning
Complete 6 rounds for time:
185/125 lbs Anyway Overhead – 3 reps
Pull Ups (Chest to Bar) – 6 reps
Push Ups (Clapping) – 9 reps
2014 11 24
2014 11 23
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit Deadlift 5×1 @ 3 RM from last Friday
Conditioning
Complete 5 rounds:
You have 60 seconds to complete the following:
2 pood Russian KB Swings – 30 reps
*Rest 60 seconds between rounds.
*If you complete the 150 swings in the allotted 5 minutes count a pass. If you don’t, count a fail.
2014 11 21
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×3 @ 70% of last set of 1 rep from Monday
Press 3×5 @ 90% of last set of 5 reps on Monday
Conditioning
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
2014 11 19
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Snatch 5, 5, 5, 5
Conditioning
Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 1.5/1 pood
60 seconds – Max Reps Vertical Pulls
Rest 60 seconds between rounds.
2014 11 17
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1
Press 5 RM
Sprints
Complete 6 rounds:
Sprint 200 meters, unfortunately this will have to be done via a shuttle format
*Rest 2 minutes between rounds.
2014 11 16
2014 11 16