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11/22/14

Main – CrossFit

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General Warm up

400m Run

15 Box Jumps, 24/20″

10 Pushups

10 Pullups

10 Burpees

Clean and Jerk (5×1 , build to a max for the day)

Metcon (Time)

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

Thrusters 95/65#

Bar-Facing Burpees

*20 min. time cap*

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11/22/14

Main – Competitors Training

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Snatch (build to max)

Metcon (AMRAP – Rounds and Reps)

7 two-minute Rounds of:

200m Run

5 C2B Pull ups

10 Push ups

15 Squats

AMRAP Power Cleans in remaining time, 135/95

1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds.

Metcon (Weight)

EMOMx10

Min 1: Max unbroken HSPU

Min 2: 10 Rep Heavy DL

Min 3: Max unbroken HSPU

Min 4: 8 Rep Heavy DL

Min 5: Max unbroken HSPU

Min 6: 6 Rep Heavy DL

Min 7: Max unbroken HSPU

Min 8: 4 Rep Heavy DL

Min 9: Max unbroken HSPU

Min 10: 2 Rep Heavy DL

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.

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11/21/14


Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
**JUST 2 ROUNDS!**

Power Snatch (4×3, work to a 3RM)

Metcon (Time)

3 rounds for time of:

15 Pullups

15 Hang Power Clean & Push Jerk 95/65#

15 Ring Dips

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11/21/14


Main – Competitors Training

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Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Front Squat (10×3 across)

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11/19/14

Main – CrossFit

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General Warm up

50 DU’s

25 Walking Lunges

10 Hollow and Arch on the bar

5 Pistols each leg, make them hard for you

Pause Back Squat (5×3 with 3 second pause at absolute bottom)

Hold for 3 seconds at the bottom position of each Squat.
**ALL SETS AT SAME WEIGHT!**

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
**45 min time cap**

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11/19/14


Main – Competitors Training

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Metcon (Weight)

EMOMx6

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 40 Double unders

Metcon (Weight)

EMOMx6

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM

Even: 40 Double unders

Metcon (Weight)

EMOMx6

Odd: 1 Squat Clean at 90% of 1RM

Even: 40 Double unders

Front Squat (8×4 Across)

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11/18/14


Main – CrossFit

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General Warm up

500m Row

25 Situps

10 Box Jumps

10 Air Squats

10 Ring Dips

Hang Clean & Jerk (5×1 work to a max single for the day)

Start from the top of the knee, Squat Clean the weight then Jerk.

Metcon (Time)

3 rounds for total working time of:

5 Power Snatches 95/65#

7 Target Burpees 6″

5 Muscle Ups (or 1×10 of each progression drill)

7 Target Burpees 6″

5 Power Snatches 135/95#

Rest 2:00 after each round

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11/18/14


Main – Competitors Training

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Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

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11/17/14

Main – CrossFit

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General Warm up

400m Run

25 Jumping Lunges

10 Hollow Arches on the bar

5 Pistols each leg, make these hard for you.

Hang Snatch (5×1 work to a max single for the day)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

5 Wall Walks

50 Split Jumps (each jump = 1 rep)

400m Run

*if you can walk on your hands, sub wall walks for 50′ HS Walk each round*

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11/17/14


Main – Competitors Training

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Metcon (Time)

1. With a running clock…

A. at the 0:00

AMRAP 5 of:

5 Bar Muscle ups

5 Box Jumps, 40/30″

5 Squat Cleans, 155/105

B. at the 5:00

5 mins to establish a max complex of:

1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00

18-12-6 reps For time of:

Dead Lifts, 275/185

Strict HSPU

One barbell for all three wods, only the athlete can change the weight.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of:

5 Bar Muscle ups

5 Box Jumps, 40/30″

5 Squat Cleans, 155/105

1 Clean + 1 Hang Squat Clean + 1 Front Squat +1 Jerk (5 minutes to establish max)

Metcon (Time)

at the 10:00

18-12-6 reps For time of:

Dead Lifts, 275/185

Strict HSPU

Front Squat (6×6 Acrosss)

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