27nov12: tuesday - squat and high boxes

GVAPIR cancelled, so i get to come in and continue the crushing blows....

BB Gymnastics (20min total no more!)

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength   (15min total no more)

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning (I scaled this.....)

Run 200m
5 Muscle-Ups
5 Power Snatches 135/95#
Run 200m
4 Muscle-Ups
4 Power Snatches 135/95#
Run 200m
3 Muscle-Ups
3 Power Snatches
Run 200m

For time.

09Nov12: Friday OUTLAW OPEN DAY

You'll have to enjoy this one w/o me. 

I'm on VACATION

---

*This is a version of Outlaw Open workout #3.

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups   (sub is strict pull ups and t2b)
Front Squats @ 150/115#

For time.

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats (unless you have to, then everyone should laugh at your for 5min before the WOD starts....jz).

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

17OCt12: Wed. Typical High Box and Strength....

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

18Sep12: Tuesday - squat's are back! New % off your PR!

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% - rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 165/115#
Muscle-Ups

For time.



ARLINGTON WOD:

BB GYM-  Same
Strength-  If not at 'Y', do Front squats w/ an appropriate weight (clean from floor).   Pause for 3 count at bottom.  Drop% down from 1RM Frt Squat to 50, 55, 60%. (saving the cement floor).
Conditioning-
5-4-3-2-1   
135# Hang clean & Jerk
Clapping Push up (figure out how to get rings or pull up bar in garage!)

Crossfit - AMANDA

Amanda-   9-7-5     135# squat snatch, muscle up.


Had to scale (its an easy week and my snatch form stinks at 135#, plus jumping muscle ups....).

jpz 13:36
mer 13:40.    

Tried to work on form.  Did not bring the same intensity as during the summer when this WOD was done.