02Sep13: LABOR DAY. Enjoy the driveway

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) 5X3 Snatch High Pulls @ 115% of #1 - rest 60 sec.
3b) 5X6 Pendlay Row - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
ME Push-Ups in the remaining time

Rest 2:00 after each round

30Jul13: Tuesday is cleaning day

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) - heaviest possible, rest 60 sec.
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 135/105#

-then-

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

24Jun13 Monday.

If your shoulder can handle it.   Do it.

Make sure form is good on pull ups, push ups, and squats.   'Specially the squats.

03MAY13. Friday is a Funday

Strength
1a)    7x3 Deadlift.      (shoot for 75-80%)

1b)   7x3   Bench Press (heaviest possible)


Conditioning

10Min AMRAP
10 Pull ups
15 Hang Power Snatch  @ 75#
20 Push Ups

16Apr13- Tuesday HBBS and fun (maybe)

15min to find your 1RM HBBS

Conditioning ( u pick)

(1)   OUTLAW Crossfit
3RFT 
400M run
20 T2B
7 Push Jerk (155/115)  SCALE AS NEEDED

(2)  JPs Poolside preperation
7RFT
250M row
25 push ups
25 sit ups

24Jan13: Thursday bonus body weight WOD

Searched Sealfit, but didn't see anything I was really interested in, so here goes:

25Min AMRAP

400M run
10 T2B
15 Push ups
20 OHS (45# bar)


Giddyup!

04Dec12: Tuesday (WORK WORK WORK)

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) - rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) - rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes - 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes - 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) - heaviest possible, rest 60-90 seconds.

Conditioning  (you can stagger start this so 3 can go through at a a time, start after the min rest)

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories