Monday 4.28.14

Skill:

Hang Squat Clean

Strength:

15min to work up to a heavy 3rep Hang Squat Clean

Conditioning:

5 Rounds

20 Ball Slams* (or Plate 2 OH)
15 Knees 2 Elbows

No rebounding the ball slam, all reps must start from a dead stop

Sunday 4.27.14

Rest Day!

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.”
Confucius 

Saturday 4.26.14

9am: CrossFit Class

Strength:

Dead Lift, 65%x5, 75%x5, 85%x5+

Conditioning:

AMRAP 15min

100′ Bear Crawl or Hand Stand Walk
100′ Walking Lunge
5 Man Makers

10am: OLY/STR

There will be three components to the 10am class. Plan on 70-90min of work.

Warm-up:

5min Foam Roll: Hitting IT Bands, Lower/Upper Back, Piriformis

10min mobility work: hitting hamstrings, hips, lats, shoulders and wrists.

OLY:

1) EMOM 7min, 3x Power Snatch,
2) EMOM 7min, 3x Power Clean
Optional) Split Jerk, work up to a heavy load if you missed Friday’s strength.

STR:

1a) 8×2 Speed Box Squat, @ 60%
1b) 8×100′ Prowler Push, light and quick
2) Incline Bench Press, 3×10
3) 3×10 Good Morning or 3×10 Reverse Hypers, AHAP

Friday 4.25.14

Skill:

Split Jerk

Strength:

12min to work up to a heavy 1rep Split Jerk

Conditioning:

4 Rounds

Run, Stop sign and back
5 Burpee Muscle-ups

Modification for burpee muscle-ups will be 15 burpee pull-ups. Modification for burpee pull-ups will be 15 burpees and then 15 pull-ups

Thursday 4.24.14

Strength:

1) Weighted Jump Squats 4×10

2) Good Mornings, 4×10

Conditioning:

5 Rounds

40/20

HSPU
Airdyne or Ski (Row if needed)
Toes 2 Bar

Wednesday 2.23.14

Strength:

1) 5x 2-position Power Snatch (Hang and Ground)

2) 5x 2-position Power Clean (Hang and Ground)

Conditioning:

From CrossFit.com

1min Double Unders
1min DB Snatch
2min Double Unders
2min DB Snatch
3min Double Unders
3min  DB Snatch

Go heavy on the DB Snatches, Tuck Jumps for Doubles unless there is a mechanical injury.

Score will be total reps for the whole effort

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