Tag Archives: crossfit

Tuesday, 6.27.17

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Amateur

Snatch Warm Up 2x Through

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Collegiate

Front Squat 1x4 70%, 4x4 85%

Power Snatch 4. 4. 4. 4 Work up to a heavy set of 4 reps.

Conditioning

8 x Pull Ups - max reps, if consistently hit 8 reps and above add some weight to these. Round 1&5 use Pull Up grip, Round 2&6 Mix Grip right hand supinated, Round 3&7 Mix Grip left hand supinated, Round 4&8 use Chin Up Grip Prowler Push 135/90lbs - 50 yard

Monday, 6.26.17

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Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Bent Over Rows 5. 5. 5. 5. Work up to a heavy set of 5 reps.

Push Press 5. 5. 5 Work up to a heavy 5 reps

Conditioning

10 minute time cap: Single Arm Dumbbell Power Snatch - 30 reps (15 RT/ 15 LT) Kettlebell Step Ups - 30 reps (15 RT/ 15 LT) Single Arm Dumbbell Power Snatch - 20 reps (10 RT/ 10 LT) Kettlebell Step Ups - 20 reps (10 RT/ 10 LT) Single Arm Dumbbell Power Snatch - 10 reps (5 RT/ 5 LT) Kettlebell Step Ups - 10 reps (5 RT/ 5 LT)

Thursday, 6.22.17

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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 Press workout.

Collegiate

Back Squat 1×4 70%, 1×4 80%, 3×4 85%

Power Clean 1×4 70%, 1×4 80%, 3×4 85%

Conditioning

Teapot - 10 right and 10 left Russian Kettlebell Swings - 15

Tuesday, 6.20.17

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Amateur

Snatch Warm Up 2x Through

Deadlift 1×5, Add 10 pounds to your last Deadlift workout.

Pull Up 3x Max Reps

Collegiate

Back Squat 1x3 70% 3x3 80%

Push Press 5. 5. 5. Work up to a heavy 5 reps.

Conditioning

5 Rounds Dumbbell Power Cleans - Max Reps 60 seconds Dips - Max Reps 60 seconds Rest - 60 seconds

Friday, 6.16.17

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Amateur

Clean Warm Up x2

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

Chin Up 3x Max Reps

Collegiate

Clean Pull 1x3 100%, 1x3 105%, 3x3 107.5%

Close Grip Bench 3RM, 1x max reps @ 80%.

Conditioning

6 Sets Bottoms Up Kettlebell Press - I want three sets right and three sets left for 10 reps. Dips - 10, if you are hitting your 10 at BW add a little weight.

EXTRA CREDIT - JACKED STREET 5 Sets Chest Elevated Push Ups - MAX One Arm Dumbbell Row- 10 right and 10 left - Go heavy!

Thursday, 6.15.17

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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 Press workout.

Collegiate

Back Squat 1x4 70%, 1x4 80%, 3x4 85%

Power Clean 1x4 70%, 1x4 80%, 2x4 85%

Conditioning

4 Rounds 30 Russian Kettlebell Swings 4 Hands Out, Feet Up Inch Worms

Monday, 6.12.17

By: 0

Amateur

Back Squat 3×5, Add 5 pounds to your last Back Squat workout.

Press 3×5, Add 2.5 pounds to your last Press workout.

Collegiate

Back Squat 1x4 70%, 1x4 80% 3x4 85%

Power Snatch 1x4 75%, 1x4 80%, 2x4 85%

Conditioning

5 Rounds Med-Ball to Toes - 16 reps Goblet Squat Static Hold - 45 seconds Russian Twist - 16 reps