Training – 9/29/17

CrossFit

Bench Press
5 @ 45%
5 @ 40%
5 @ 50%

Auxiliary
5 Rounds
10 Tricep Press Downs
10 Band Pull Apat
10 GHD

Extended Programing

Main Site Workout

For max reps and load:
2 minutes of handstand push-ups
Rest 2 minutes
2 minutes of double-unders
Rest 2 minutes
2 minutes to find 1-rep-max back squat

Play a sport, go on a bike ride, do anything that isn’t “CrossFit” related.


Training – 9/28/17

CrossFit

20 Minute AMRAP of:
10 Pull Ups
10 Thrusters 95/65

  • Working with a partner, 1 on 1 off.

Extended Programing

5 Rounds of:
3 Min Bike
3 Min Row
3 Min Ski Erg

Power Snatch
3×3 (working sets)
2×2 (working sets)
3×1 (Heavy Singles)
– Move up in weight as the reps decrease. Heavy isnt the focus here, speed and timing are the priority.

5 Rounds
Power Clean + Push Jerk
– Build to a moderate/light load Heavy isnt the focus here, speed and timing are the priority.

5×5 Front Squat
– Start @ 65% and build in weight

3x:60 Plank
– If can’t hold :60 just accumilate 3 minutes total

20 Minute AMRAP of:
10 CTB Pull ups
10 Thrusters 115/85

Training – 9/26/17

Teams of 2:

8 Minute AMRAP of:
15/12 Calorie Row
10 Overhead Squats 95/65

rest 2 mins

8 Minute AMRAP of:
15/12 Calorie Erg
10 Power Snatch 95/65

rest 2 mins

8 Minute AMRAP of:
10 Box Jump Overs
10 Dball Cleans 100/70


Extended Programing

4 Rounds of
Pause Clean Deadlift + Muscle Clean + Strict Press + Close Grip OHS
– Light Weight Only

5 Sets
3 Position Clean – Building in Weight

5×5 Strict Press
– Heavy as possible

3×5 Clean Pull – 80-100%


Training – 9/25/17

3 Rounds of:
10 Lunge & Reach
10 Goblet Squats w/ :02 Pause
10 GHD’s

Every Minute on the Minute for 5 Minutes
15 Air Squats

Back Squat
5 @ 45%
5 @ 40%
5 @ 50%

Auxiliary
4 Rounds of:
15 Backwards Lunges
15 GHD’s


Extra Programing

3 Rounds of:
3 Snatch Stric Press
3 Overhead Squat
3 Snatch Balance (no re-dip)
3 Zotts Press
– Stay Light

3×3 Snatch Balance
– Work ot a moderate load then complete 3 working sets at that weight.

5×3 High Hang Snatch
– Starting at 60% build in weight over 5 sets.

20 Strict Toes to Bar
– Every break is 3 Strict Pull Ups

Assault Bike
20 Calories every 2 Minutes for 20 Minutes.

  • Or do with a partner, 1 on 1 off 400 calories total