Posts By: Gayle

Friday 4/28/17

CrossFit

Strength

Deadlifts
4×3 (approx 85% of 1RM)

 

4 Rounds

2m Rounds/2m Rest

250m Row

Max Burpees

 

Score is Burpees

 

Barbell

Thursday 4/27/17

CrossFit

Strength

Front Squat
4×3 (approx 85% of 1RM)

12m AMRAP:

3 Power Snatches (115/83)
5 OHS
7 Pull Ups

Barbell

Wednesday 4/26/17

CrossFit

Strength

Push Press

4×3

 

For Time:

21-18-15-12-9-6-3

KBS 53/35

KB SDLHP

then…

84 Sit Ups

Barbell

Tuesday 4/25/17

CrossFit

10m EMOM

Even:  2-4 MUs

Odd:  5-7 HSPU*

*As hard as possible.  If you have been kipping…no kipping.  STRICT if possible.

For Time:

4 Rounds

5 Wall Walks

400m Run/Row

20 HR Push Ups

50 DUs

Barbell

Power Snatch + OH Squat EMOM for 8 min 70%
7
Power Clean + Jerk EMOM for 8 min 70%
8
Split Jerk (5 sec pause in dip, 5 sec pause in catch) 2 Rep Max then -10% do 2, then -10% do 2
9
Dips 3×8

Monday 4/24/17

CrossFit

Strength

Backsquats
4×3

10m Clock

800m Run
Max Bear Complex 115/75

Barbell

Hang Snatch (Pos. 2) + OH Squat (max, no misses), -10% do 1, -10% do 1
2
Hang Clean (pos.2) + Front Squat + Jerk (max, no misses), -10% do 1, -10% do 1
3
Back Squats 8 Rep Max then -10% do 8, then -10% do 8
4
RDL 3

Sunday 4/23/17

CrossFit

For Time:

50 DUs

50 Sit Ups

21 Deadlifts 225/155

21 Handstand Push Ups

40 DUs

40 Sit Ups

15 DLs

15 HSPU

30 DUs

30 Sit Ups

9 DLs

9 Sit Ups

20 DUs

20 Sit Ups

3 DL

3 HSPU

10 DUs

10 Sit Ups

Barbell

Rest Day

Saturday 4/22/17

CrossFit

For Time:

Barbara

5 Rounds with a 3m Rest between Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

 

34420108

Barbell

Snatch (3 Rep Max), -5% do 3, -10% do 3
Clean+Jerk (3 Rep Max), -5% do 3, -10% do 3
Back Squat (6 Rep Max), -5% do 6, -10% do 6
Clean Grip Deadlift (6 Rep Max), -5% do 10, -10% do 10

Friday 4/21/17

CrossFit

Strength

4×3
Deadlift

30-20-10

Row for Calories
KBS 53/35
Box Jumps

Barbell

Snatch Pull + 2 Power Snatch (Max, no misses), -5% do 1, -10% do 1
Clean Pull + 2 Power Clean (Max, no misses), -5% do 1, -10% do 1
Push Press (10 Rep Max), -5% do 10, -10% do 10
Press (10 Rep Max), -5% do 10, -10% do 10
Bench Press (10 Rep Max), -5% do 10, -10% do 10

Thursday 4/20/17

CrossFit

Strength

4×3
Front Squat

For Time:

25 Burpees
50 OHS (95/65)
25 Burpees

Barbell

Hang Snatch (pos. 2) + OH Squat (max, no misses), -5% do 1, -10% do 1
Hang Clean (pos.2) + Front Squat + Push Jerk (max, no misses), -5% do 1, -10% do 1
Snatch Pull 4×3
Front Squats 10 Rep Max then -5% do 10, then -10% do 10

Wednesday 4/19/17

CrossFit

Strength

Push Press

4 Sets of 3

 

For Time:

15m AMRAP

5 Curtis Ps (95/65)

25 DUs

15 Push Ups

Barbell

Rest Day