Archives for August 2016

W.O.D.s · August 31, 2016

Friday 9/2/16

CrossFit

For load:

Every 1:00 for 10:00

2 Power Snatches

(make consistent increases)

“J.T.”

For time:

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

For time:

500m Row

(rest 1:30)

500m Row

___________

Competitor 1

Skill

Jerk in Split

For load:

Every 1:00 for 10:00

2 Hang Snatch (hip)

(make Consistent increases)

7:00 to establish:

3RM Overhead Squat

AMRAP 15:00

45 Double unders

3 DBall Over the Shoulder 150/100

30 Box Jumps 24/20

2 Rope Climbs

15 GHD Sit-ups

1 Wall Walk

____________

Competitor 2

Skill

Jerk in Split

For load:

Every 1:00 for 10:00

2 Hang Snatch (hip)

(make Consistent increases)

2 rounds for time:

50′ Hand Walk

25 GHD Sit-ups

50 Double unders

For time:

400m Run

12 Back Squats 225/155

4 Rope Climbs

400m Run

9 Back Squats

3 Rope Climbs

400m Run

6 Back Squats

2 Rope Climbs

____________

Weightlifting

Rest

“In every real man a child is hidden that wants to play.”
~Friedrich Nietzsche

W.O.D.s · August 31, 2016

Thursday 9/1/16

CrossFit
Rest
________

Competitor 1&2
Rest
________

Sprints
7:00p Corona del Sol
________

Weightlifting
High Hang Snatch (hip)
5×2 -choose weight-

Power Clean + Jerk
80% 4(1+2)

Pause Squat
65% 4×3

Barbell Row
4×8 -choose weight-

“One test of the correctness of educational procedure is the happiness of the child.”
~Maria Montessori

W.O.D.s · August 30, 2016

Wednesday 8/31/16

CrossFit

7:00 to establish:

Heavy Turkish Get-up

AMRAP 30:00

10 Push-ups

15 Kettlebell Swings 53/35

20 Sit-ups

(alternate rounds with a partner)

____________

Competitor 1

For load:

Hang Clean (hip) 5-5-5-5-5

(make Consistent increases)

For load:

Front Squat 3-3-3-3-3

*follow each set with 3 Glute-Ham Raises

“Grace”

For time:

30 Clean & Jerks 135/95

____________

Competitor 2

For load:

Hang Clean (hip) 5-5-5-5-5

(make Consistent increases)

For load:

Front Squat 3-3-3-3-3

*follow each set with 3 Glute-Ham Raises

5 rounds for time:

15 Calorie Bike

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

(alternate rounds with a partner)

____________

Weightlifting

Clean + Jerk

75% 3(2+2)

80% 4(2+1)

Clean Pull

3×3 -choose weight-

Back Squat

85% 3×2

AMRAP 1:30

Abmat Sit-ups

Face Pulls

4×10 -choose weight-

14079696_10208827150529577_2628230390547998792_n

“It is the working man who is the happy man. It is the idle man who is the miserable man.”
~Benjamin Franklin

W.O.D.s · August 29, 2016

Tuesday 8/30/16

CrossFit

AMRAP 1:00

Rope Climbs

AMRAP 1:00

Handstand Push-ups

AMRAP 1:00

Toes to Bar

3 rounds for time:

500m Row

400m Run

30 Double unders

___________

Competitor 1

For load:

Close Grip Bench Press 8-5-5-3-3-3

*follow each set with 1 legless rope climb

For load:

Every 1:00 for 10:00

2 Power Clean & Push Press

(make consistent increases)

AMRAP 7:00

Ring Muscle-ups

For time:

100/70 Calories on The Assault Bike

___________

Competitor 2

Bench Press

Test 1RM

For load:

Every 1:00 for 10:00

2 Power Clean & Push Press

(make consistent increases)

For time:

30 Ring Muscle-ups

Independent Session

30-50min Sustained Work at 70% MHR

___________

Weightlifting

Power Snatch + Drop Snatch

75% 4(2+1)

Power Clean + Push Press

75% 4(2+1)

Press

3×5 -choose weight-

Barbell Sit-ups

4×5 -choose weight-

Weighted Dips

4×8 -choose weight-

14141535_10209935868504157_1906653946659693061_n

“The only fence against the world is a thorough knowledge of it.”
~John Locke

W.O.D.s · August 27, 2016

Monday 8/29/16

CrossFit

For load:

Every 1:00 for 10:00

1 Push Press

(make consistent increases)

“Fran”

For time:

21-15-9

Thruster 95/65

Pull-ups

_______________

Competitor 1

5 rounds for load:

1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch

(make consistent increases)

For load:

Back Squat 8-8-8-8-8

(make consistent increases)

AMRAP 20:00

300m Row

25 Double unders

200m Run

15 Toes to Bar

______________

Competitor 2

5 rounds for load:

1 Slow Snatch Pull (:05) + 1 Hang Snatch (BK) + 1 Drop Snatch

(make consistent increases)

For load:

Back Squat 8-8-8-8-8

(make consistent increases)

4 rounds for load:

8 Rollouts + 8 Barbell Sit-ups

(make consistent increases)

For time:

100/70 Calories on The Assault Bike

_____________

Weightlifting

Block Snatch

75% 3×2

80% 4×1

Snatch Pull

3×3 -choose weight-

Front Squat

80% 4×3

Strict Pullups/Lat Pulldowns

4×8 -choose weight-

GHD Sit-ups

4×10 -choose weight-

14045906_10208924736050050_8047820017094638199_n

“There are no problems we cannot solve together, and very few that we can solve by ourselves.”
~Lyndon B. Johnson

Uncategorized · August 27, 2016

Saturday 8/27/16

7:00a Sprint
8:00a CrossFit Competitor
8:00a Weightlifting
10:00a Strongman
10:30a Kettlebell
10:30a Powerlifting
12:00p-4:00p Iron Athlete Strongman Clinic
__________

Weightlifting
Snatch
Test 1rm

Clean & Jerk
Test 1rm

W.O.D.s · August 25, 2016

Friday 8/26/16

CrossFit

For load:

Every 1:00 for 10:00

1 Cluster + 1 Thruster

(make consistent increases)

For time:

12-9-6-3

Handstand Push-up

Ball Slam 20/14

Ring Dip

Ball Slam

Push-up

4 rounds for time:

250m Row

(1:00)

_______________

Competitor 1

Skill

Tall Jerk Drill

For load:

Hang Power Snatch (BK) 5-5-5-5-5

(make consistent increases)

For load:

Bar Dips 3-3-3-3-3

(make consistent increases)

For time:

600m Run

12 Back Squats 205/135

4 Rope Climbs

400m Run

9 Back Squats

3 Rope Climbs

200m Run

6 Back Squats

2 Rope Climbs

______________

Competitor 2

Skill

Tall Jerk Drill

For load:

Hang Power Snatch (BK) 5-5-5-5-5

(make Consistent increases)

3 rounds for time:

12 Thrusters 135/95

6 Bar Muscle-ups

3 DBall Over The Shoulder 150/100

7 rounds at 2k pace:

500m Row

(rest 1:00)

______________

Weightlifting

Rest

13765684_1459374157421504_6085097674482626386_o

“One way to get the most out of life is to look upon it as an adventure.”
~William Feather

W.O.D.s · August 24, 2016

Thursday 8/25/16

CrossFit
Rest
____________

Competitor 1&2
Rest
____________

Weightlifting
(Competitors, if you’re testing Friday, take a rest day today)

Snatch
70% 4×1

Clean + Jerk
70% 4(1+1)

Back Squat
70% 4×2

Barbell Row
4×8 -choose weight-

“Life is really simple, but we insist on making it complicated.”
~Confucius

Archives for August 2016

Footer