Thursday 4.17.14

Strength:

1a) Back Squat, 4×3 @ 80%-90%

Warm-up as needed, working up to a heavy 3rep

1b) Walking Lunge 4x Down and Back

1c) Step-ups 4×20 (10 each leg, any way)

1b and 1c to be done fast and without weight. Rest as needed before doing the back squats

Interval:

8 Rounds

20sec Max Cal Row
10sec Rest

1min rest, then….

8 Rounds

20sec Max rep Ab-mat Sit-ups
10sec Rest

1min rest, then….

8 Rounds

20sec Jump Squats
10sec Rest

1min rest, then….

8 Rounds

20sec KB Swing
10sec Rest

Score will be total reps (and calories) for the entire effort

Wednesday 4.16.14

The sign-up sheet for our Nutrition lecture is now up on the white board!! There are only 20 spots available (and 5 wait list), this will be done on a first come, first serve basis. You will need to sign-up in person (no email or FB reservations).

Strength:

1) Power Snatch, work up to a heavy single
Use the rep scheme 3-3-2-2-1-1-1……12min time limit

2) Power Clean, work up to a heavy single
Use the rep scheme 3-3-2-2-1-1-1…… 12min time limit

Work with-in your skill set, if you are new to the movement stick with the hi-hang or mid hang positions.

Conditioning:

From CrossFit.com

1min Box Jump, 30″/24″
1min Sumo DL High Pull, 115#/75#
2min Box Jump, 30″/24″
2min Sumo DL High Pull, 115#/75#
3min Box Jump, 30″/24″
3min Sumo DL High Pull, 115#/75#

Score will be total reps for the whole effort

Tuesday 4.15.14

Strength:

1a) Bench Press 4×3, @ 80%-90%
Warm-up as needed, working up to a heavy 3rep

1b) Dips (Rings, Bench or Matador) 4 x Max Effort (aim for 15-20 reps)
Rest as needed between movements and rounds

Conditioning:

4 Rounds

75 Double Unders (75 Tucks or 150 Singles)
15 Handstand Push-ups (30 HR Push-ups)

Monday 4.14.14

Skill:

Clean and Jerk

Strength:

1) Clean and Jerk 5×2+1, working up to a heavy but perfect attempt
5×2+1= 5 sets of 2 Squat Cleans plus 1 Split Jerk

2) Front Squat Warm-up, 3×3

Conditioning:

3 Rounds

10 Front Squats, 135#/95#
20 Strict Pull-ups
30 V-ups

25min Time Limit

If your Front Squat Max is more then 255#/175# please do 165#/115# for the conditioning piece.

Sunday 4.13.14

Rest Day!!

Go outside and use your fitness!

Saturday 4.12.14

9am: CrossFit Class

Strength:

7×3 Dead Lift, working up to a heavy triple

Conditioning:

AMRAP 15min

10 Ring or Clapping or Hand Release Push-ups
15 Goblet Squats
20 Broad Jumps

10am: OLY/STR

There will be three components to the 10am class. Plan on 70-90min. You may do the first two only. Increase weight from last week on all movements.

Warm-up:

15min mobility work, hitting hamstrings, hips, lats, shoulders and wrists.

OLY:

1) 5x 3 Snatch, @ 75%-80%
2) 5x 2 Clean + 1 Split Jerk, @ 75%-80%

STR:

1a) 8×2 Speed Bench, @ 60%
1b) 8×2 Banded Dead Lift, @40%
2) 3×15 Good Morning or 3×8 Reverse Hypers, AHAP

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