Power Clean 5×3 (add 2.5 lb to last workout)
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.
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
Squat 3×5 (add 5 lb to last workout)
Bench 3×5 (add 2.5 lb to last workout)
Squat 3 RM
Push Press 3 RM
Complete 5 rounds:
70% of 3 RM Push Press – Max reps
60 second Rowing – Max Calories
2014 03 05
Power Athlete is now offering premium memberships. What does this entail? Depending on your membership package it could include; access to forums, access to the Power Athlete community, various other programs, premium post/content, exclusive discount, coaches round table discussions. This is a great opportunity to connect with other Power Athletes around the world, get some virtual coaching, and premium information.
Deadlift 5 RM (add 10 lb to last workout)
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
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
Squat 3×5 (add 5 lb to last workout)
Press 3x 5 (add 2.5 lb to last workout)
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 5 @ 90% of 5RM from Thursday
Complete 10 rounds:
1/2 Gasser
*Rest 60 seconds between rounds
2014 03 02
2014 03 02
Power Clean 5×3 (add 2.5 lb to last workout)
4″ Deficit Deadlift 3RM
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
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
Front Squat 3 x max reps @ 90% of 5 RM
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
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?
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.
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
Squat 3×5 (add 5 lb to last workout)
Press 3×5 (add 2.5 lb to last workout)
Front Squat 5 RM
Push Press 3x max reps @ 90% of 7 RM
Complete 5 rounds:
95 lb Barbell Walking Lunge from Front Rack – 20 reps (10 each leg)
Evil Wheels – 20 reps
Strict Pull Ups – Max reps
2014 02 24
Hey everyone, I will be in Katy,TX for a Crossfit Football Seminar for the weekend. So this means Mike is in charge tomorrow. So don’t duck tape him to the pull up system or anything like that.
Power Clean 5×3 (add 2.5 lb to last workout)
Starr Shrugs 3×15
6 Rounds of
10 Sandbag Power Cleans AHAP
25yd Prowler Push 180lbs
*** if time allows more rounds will be done. Just depends on how smoothly things run
2014 02 20
