Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Deadlift 5 RM
Conditioning
10 Rounds Standing Teapot – 10 reps (5 RT/ 5 LT) Kettlebell Swing – 10 reps
2017 03 20
Tag Archives: crossfit
Amateur
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Press 3×5, Add 2.5 pounds to whatever you did last time.
Collegiate
Weighted Barbell Step Ups 10, 10, 10, 10 (5 RT/ 5 LT)
Bench 7 RM, 1 x max reps @ 80% of 7 RM
Conditioning
Hands out Feet Up Inch Worms – 50 reps Ball Slams – 100 reps *This workout has a 15 minute cap. This means you have 15 minutes to complete as many reps as possible. *The reps can be broken into any combination of sets and reps.
2017 03 19
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
Power Snatch 2 RM + Max rep overhead squat One your last set of power snatches before dropping the weight perform a single set of max rep OH squats with your 2 RM weight.
Conditioning
Complete 5 rounds: 1 minute Max Calorie Row Max Weighted Pull Ups w/ 25 lb
2017 03 16
Amateur
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Collegiate
Press 5 @ 70%, 5 @ 75%, 5 @ 80% of 1 RM from Monday
Conditioning
Religion Complete 5 rounds: Squat – Max Reps Burpee Box Jumps 20″ – 7 reps *If under a body weight of 225/145 lb, use a weight of 225/145 lb. If body weight is over 225 lb, put your body weight on the bar.
2017 03 15
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Rack Pull 7 RM, Set the bar 1″ below bottom of knee cap and pull to full extension.
Conditioning
Complete for time: Deadlifts 70-80% of 5RM – 9 reps Sprint 50 yards Deadlifts 70-80% of 5RM – 6 reps Sprint 100 yards Deadlifts 70-80% of 5RM – 3 reps Sprint 150 yards
2017 03 13
Amateur
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Press 3×5, Add 2.5 pounds to whatever you did last time.
Collegiate
Front Squat 5×3 @ 92.5% of 3 RM Power Clean from Friday
Press 1 RM
Conditioning
12, 9, 6, 3 for reps: Push Press Parallel Bar Dips
2017 03 13
Amateur
Power Clean 5×3 (add 2.5 lb to last workout)
Collegiate
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.
Conditioning
12. 9. 6. 3 Pendlay Rows Box Jumps Russian Twist (LR + RT =1) *Each rep of bent over rows begins and ends with the weight on the floor.
2017 03 09
Amateur
Bench Press 3×5 Add 2.5 pounds to your last bench workout.
Back Squat 3×5 add 5 pounds to your last squat workout.
Collegiate
Back Squat 3 RM
Push Press 3 RM
Conditioning
Complete 5 rounds: 70% of 3 RM Push Press – Max reps 60 second Rowing – Max Calories
2017 03 08
Amateur
Deadlift 1×5, Add 10 pounds to your last DL workout.
Collegiate
Power Snatch 1 RM, 4×1 @ 90% of 1 RM
Conditioning
Complete 5 rounds: Single arm DB Power Clean RT – 5 reps Single arm DB Front Squat RT – 5 reps Single arm DB Power Clean LT – 5 reps Single arm DB Front Squat LT – 5 reps Pull up – Max reps
2017 03 06
Amateur
Back Squat 3×5, Add 5 pounds to whatever you did last time.
Press 3×5, Add 2.5 pounds to whatever you did last time.
Collegiate
Overhead Squat 2 RM, 1 x max reps @ 80% of 2 RM
Close Grip Bench 3 x 5 @ 90% of 5RM from Thursday
Conditioning
Complete 10 rounds: 1/2 Gasser (106yds total) *Rest 60 seconds between rounds
2017 03 05