Monday, February 27, 2017

Tuesday

Testing

EMOM 10
Hang power snatch
Hang snatch
Deck snatch

Start light and work up, then

5 minutes to find today's 1 rm snatch or power snatch

15 minutes to find today's 5 rm Deadlift

3 rounds
10 Hollow rocks
10 strict Toes to bar or tuck ups
15 seconds hanging L-hold
There and back waiters walk

Sunday, February 26, 2017

Monday

Nice box jump, Chloe!


Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%+ of 5 rm
3 tall box jumps


3 rounds
500 meter row
25 kettlebell swings
25 wall balls


Thursday, February 23, 2017

Friday

Tyler gets some big air!

CrossFit Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women 35-lb. dumbell and 20-in box

Time cap: 20 minutes

There will be skill work and warm-up, with some GHDs etc if time permits.

Wednesday, February 22, 2017

Thursday


We will be doing the CrossFit Open workout on Friday for the next five weeks.  We will be scaling and modifying them as needed to make sure everyone gets a good training experience.  Stay tuned and be ready!

Bench press
Warm up in 3-4 sets
5 reps every 2:30 for 5 rounds with 80% of 5 rm ?
Keep it reasonable, just enough weight to be work.

Four rounds
8 pistols
15/12 calorie bike (or shuttle run)
8 wall balls
15/12 calorie row


Tuesday, February 21, 2017

Wednesday



Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80% of 5 rm (or use Jan 23rd's 6 rm)

4 rounds
10/10 Lunge with one dumbbell overhead
8/8 Russian twists
6 Handstand pushups or DB push press

Monday, February 20, 2017

Tuesday



Snatch skill work warm-up

EMOM 8
Snatch balance 2


AMRAP 10
10 power snatch (75/45)
5 OHS
30 double unders

Or
Rx+
10 squat snatch (75/45+)
30 double unders

Thursday, February 16, 2017

Friday



5 rounds rest as needed
10 Barbell bench press (work up, 5-10 pounds more than last set of 10)
8 each side dumbbell bent over row
30 seconds each side, side plank


4 rounds NFT
8  Turkish getups AHAP
10/15 evil wheels
6/8 chest to bar pull-ups