Tag Archives: crossfit

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) Parallel Bar Dips 3 x Max Reps

Collegiate

Power Clean 3 RM Parallel Bar Dips 3 x Max Reps

Conditioning

One Minute On, One 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. *If you count a penalty, perform a single 1000 meter row for the penalty.

2016 09 29

Thursday, 9.29.16

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Every minute on the minute perform: Front Squat – 2 Reps Use 70% of Back Squat 1 RM Bench Press – 2 Reps Use 85% of Bench Press 1 RM *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.

Conditioning

Complete as many rounds as possible in 12 minutes: Row – 15 cals Ring Row – 10 Reps Single Arm DB Thruster – 5 Reps

2016 09 28

Tuesday, 9.27.16

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps

Collegiate

Deadlift 5 RM Pull Ups 3 x Max Reps

Conditioning

Complete 5 Rounds: Barbell Rows – Max Reps in 30 seconds Rest 30 Seconds Russian Twists – Max Reps in 30 seconds Rest 30 Seconds Hang Power Snatch – Max Reps in 30 seconds Rest 1 minute

2016 09 26

Monday, 9.26.16

By: Carl Case 0

Sprints

Complete 4-7 25 yards *Rest as needed between efforts.

Amateur

Press 3×5 (add 2.5 lbs to last workout) Squat 3×5 (add 5 lbs to last workout)

Collegiate

Press 5×1 (Use 92.5% of 1 RM Press) Squat 5, 5, 5, 5

2016 09 26

Friday, 9.23.16

By: Carl Case 0

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

1 Clean Pull + 1 Power Clean

Conditioning

As many rounds as possible in 14 minutes: Ball Slams – 10 Reps Towel Pull Ups – 5 Reps DB Power Snatch Right – 1 Rep AHAP DB Power Snatch Left – 1 Rep AHAP

2016 09 22

Thursday, 9.22.16

By: Carl Case 0

Amateur

Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)

Collegiate

Barbell Lunge 4×6 each leg Floor Press 5, 5, 5

Conditioning

Complete one on the minute for 12 minutes. 100 Yard Sprint

2016 09 21

Tuesday, 9.20.16

By: Carl Case 0

Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Power Snatch 6×2 Use 85% of your Power Snatch

Conditioning

Complete 5 Rounds for total Reps: Supine Bent Over Rows – Max Reps in 30 seconds Rest 30 Seconds Lateral Burpee Over Bar – Max Reps in 30 seconds Rest 30 Seconds Barbell Thrusters – Max Reps in 30 seconds Rest 1 minute

2016 09 19