03Sep13. Tuesday. Squatting, Warning % are high.

BBG

1) 10 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50' Walking OH Lunges 115/75#  (pick a manageable weight)
25 Burpees

19aug13. Monday Snatch and stuff

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - heavier then last week, rest 60 sec.
3b) 5x5 Pendlay Row - heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Strict Pull ups (7 cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Pull-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

05aug13. Monday. Doesn't get easier.

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 - rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 - rest 60 sec.
3b) 4X8 Pendlay Rows - heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

2 minutes ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

1 minute ME Rope Climbs 15'

09July13: Tuesday. Ahhh, no squats today!

BBG   (10-12 min)

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning    (10min)

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

29Apr13: Snatch, drop, get up. Jump.

7X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.
Can use boxes instead of hang if you choose.



VERTICAL TORSO, got one?

-then-

For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders

09Mar13: CROSSFIT 13.1

01Mar13: Unique Test Day

If the gym is open here is the challenge.

With in 60 miutes of total time complete the following 4 challenges for total time worked.
(So if work out 1 takes 10min, 2 takes 9, 3 takes 11, 4th takes 8 total time is 38!)
Work outs can be done in ANY order. 


1)   Annie
50-40-30-20-10
Double Unders  (if in texas, get a Fucking rope.  Or do tuck jumps)
Sit Ups


2)   4 RFT
5 HSPU
10 75% Body Weight Bench Press  (if in texas, do hand release push ups)
15 50% Push Press
20 Dips

3)   Helen
3RFT
400M run
12 KB swing   (texas buy a damn KB! or do 45# thruster)
21 Pull ups       (texas, yes you guessed it, build or buy a f'n BAR!.   Sub is to put oly bar on your saw horses and    
                          do reverse rows.  HA HA HA.  This will suck)


4a)   100 burpees 
4b)   5RFT
        7 45# DB Thrusters
        11 Burpees

FOR WOD 4, its a democratic society.   So VOTE!  The one (4a/4b) with the most will be the RX'd event.


TOTAL TIME FOR ALL 4 Challenges.   Rest as long as you want in between, but from first 'go' to last 'stop' must be done in 60min or you DNF!

26Feb13: Tuesday work day pretending to be easy..

BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.