Tag Archives: crossfit

Friday, 1.27.17

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Amateur

Power Clean 5 x 3 5×3 Add 2.5lbs to your last power clean workout.

Chin Ups 3 x max reps

Collegiate

Overhead Squat 2, 2, 2, 2, 2, 2

Weighted Chin Up 3 RM

Conditioning

"E CAF" COMPLETE 10 ROUNDS FOR TIME: Row for 1 minute, rest for 1 minute. *Row for 1 minute as many meters as you can, rest one minute. *Continue this cycle for a total of 20 minutes. *Your score is the total amount of meters rowed – goal is row at least 3000 meters *Penalty is 1 burpee for every 5 meters under 3,000/2,500 meters.

2017 01 26

Thursday, 1.26.17

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Amateur

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

Squat 5 x 3 @ 92.5% of 3 RM from last Thursday

Close Grip Bench Press Bench 3 x 5 @ 90% of heaviest 5 from last Thursday

Conditioning

Complete 8 reps: 40 yard prowler push w/ 180/125 lbs

Rest 90 seconds between efforts

2017 01 25

Monday, 1.23.17

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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

Friday, 1.20.17

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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

Friday, 1.13.17

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AMATEUR

POWER CLEAN 5×3 Add 2.5lbs to your last workout.

COLLEGIATE

POWER CLEAN 3 RM

CONDITIONING

Complete 5 rounds for time of: Dumbbell Walking Lunges - 12 reps (6 each side) Dips - 12 reps Sprint 100 meters *Lunge out until your back knee touches the ground, then stand up and repeat with no wedding step. *Make sure to step out into a long enough lunge where your front knee is even with your front toe.

2017 01 12