Posts Categorized: Workouts

Tuesday 2/28/17

CrossFit

5 Rounds

12 Box Jumps
9 Toes to Bar
6 OH Lunges 45/25 (each leg)
27 Double Unders

High Performance Barbell

Power snatch 75% (4/2+2)
Clean and jerk 70% (2/2+2)75%(1/2+1) 85%(3/1)
Front Squats 80% (4/4)
Clean grip snatch 70%(4/3)

Barbell

Snatch 75% (4/3)
Snatch Pulls 110% (3/3)
Back Squats 75% (3/4) 80% (3/2)
Pull ups with band (5/8)

Monday 2/27/17

CrossFit

Backsquats

3-3-2-2-2

 

12 Minute Clock

1000m Row
then for the remainder of time:
5 Deadlifts 225/155 (Control all reps to the ground)
10 Wallballs 20/15

High Performance Barbell

Snatch 70%( 2/3) 75% (4/2) 80%(2/1)
Power Clean+ push75%( 4/2+2)
Snatch pulls 100% (3/3)
Front squats 80% (4/4)
Sides 5/8

Barbell

Hang Power Snatch 70% (3/2)75% (3/2)
Power clean+ push jerk 75% (3/2+1)
Front Squats 80% (3/3)85% (2/3)
Sides 5/8

Sunday 2/26/17

CrossFit

17.1 Open WOD
We are starting heats at 9am. You do not need to be participating in the Open to do the WOD.
WORKOUT 17.1
For time:
10 snatches
15 burpee box jump-overs 20 snatches
15 burpee box jump-overs 30 snatches
15 burpee box jump-overs 40 snatches
15 burpee box jump-overs 50 snatches
15 burpee box jump-overs
Time cap: 20 minutes

 

High Performance Barbell

Rest Day

Barbell

Rest Day

Saturday 2/25/17

CrossFit

“Hell”en

For Time:

800m Run

then…

10-9-8-7-6-5-4-3-2-1

KBS 70/53

C2B Pull Ups

then…

800m Run

Barbell

Ms.snatch 70%(4/2)
Power .snatch 70%(4/2)
Front squats 80%(4/4)
Sides (5/8)

Friday 2/24/17

CrossFit

“McGhee”

30m AMRAP!!!

5 Deadlifts 275/185 (Control all reps to the ground)
13 Push Ups
9 Box jumps 24/20

High Performance Barbell

Snatch 80%(2/3) 85%(3/2)
Clean & jerk 85%(1/2+1) 90%(4/1+1)
Bk.sq 90%(4/2)
Close grip snatch 70%(3/3)

Barbell

Snatch 70% (3/3)75%( 3/2)
Clean & Jerk 70%( 2/2+2) 80%(2/1+1)
Front squats 85%( 4/3)
Box jumps( 5/8)

Thursday 2/23/17

CrossFit

Front Squat

3-3-3-3-3

 

12m Clock:

600m Run
Then AMRAP
2 Pistols each leg
4 Dips
6 KBS 53/35

High Performance Barbell

Rest Day

Barbell

Rest Day

Wednesday 2/22/17

CrossFit

In 10 Minutes, Build to a Heavy Power Clean
*If still working on the movement, use this time to dial in your technique and work up to a challenging weight for the workout.

4 Rounds

2 Minutes Work:
150m Row**
Hang Power Clean x 5 155/108
Max Rep Burpees****
2 Minutes Rest

**Sub out with 20-25 KB SDLHP if needed
****Score is AMRAP of Burpees

High Performance Barbell

Snatch 80%(4/3)
Power clean + sq +jerk 85%(4/1+2+1)
Snatch pulls . Ak 105% (3/3)
Over head squats 70%(3/3)

Barbell

Clean & jerk 70% (3/2+1)75% (3/2+1 )
Clean Pulls 100% (3/2) 95% (3/3)
Front squats 80%(5/3)
GHD Back (5/10)

Tuesday 2/21/17

CrossFit

Push Press
3-3-3-3-3

10 Rounds
6 T2B
4 HSPU
18 DUs

High Performance Barbell

Power snatch 75% (5/2+2)
Clean and jerk 70% (2/2+2)75%(1/2+1) 85%(3/1)
Front Squats 80% (4/4)
Clean grip snatch 70%(4/3)

Barbell

Snatch 75% (4/3)
Snatch Pulls 110% (3/3)
Back Squats 75% (3/4) 80% (3/2)
Pull ups with band (5/8)

Monday 2/20/17

CrossFit

Back Squats
3-3-3-3-3

For Time
30-20-10
Thrusters 95/65
Push Ups
Weighted Lunges Total (Bar can be on back or front rack)

High Performance Barbell

Hang Snatch 70%( 2/3) 75% (4/2)
Power Clean+ push70%( 4/2+2)
Snatch pulls 100% (4/3)
Front squats 80% (4/4)
Sides 5/8

Barbell

Hang Power Snatch 70% (3/2)75% (3/2)
Power clean+ push jerk 75% (3/2+1)
Front Squats 80% (3/3)85% (2/3)
Sides 5/8

Sunday 2/19/17

CrossFit

10-9-400m Run-8-7-400m Run-6-5-400m Run-4-3-400m Run-2-1

Deadlifts 135/95

Jerks

High Performance Barbell

Barbell