Sunday Sept 23, 2018

Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-balls 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of hang power cleans Rest 1 minute Men: 20-lb. ball, 115-lb. deadlifts and cleans Women: 14-lb...

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Saturday Sept 22, 2018

7 am Gymnastics Handstands skill work Wall Walks/Kick Ups/Holds/Walk side to side w/ feet on wall/Wheel Barrow/Feet on partners shoulders 8 am Olympic Lifting 1×6 1×6 1×4 2×4 Power Clean 60 65 70 75 Split Jerk Behind Neck 60 65 70 75 Snatch...

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Friday Sept 21, 2018

A-  JERK TECHNIQUE Press in Split 5 Sets of 3 On the press in split, we are stepping out to our receiving position, followed by 3 strict presses on each set.  Build steadily, but only to a moderate load. Jerk Balance 5 Sets of 3 On the jerk...

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Thursday Sept 20, 2018

A- Gymnastics 10 mins Max Strict Ring Dips Max Pull Ups Start Strict then move onto kipping Max HSPU Strict then move onto kipping B-“QUICK SAND” Alternating “On the Minute” x 8 (4 Rounds): Even Minutes – 18-16-14-12 DB Snatches Odd...

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Wednesday Sept 19, 2018

A- TEMPO OVERHEAD SQUAT On the 1:30 x 5 Sets: 1 Tempo Overhead Squat 1 Overhead Squat On the first repetition, our tempo: 5 full seconds to move from our standing position to the bottom of our squat. 2 full second pause in the bottom. 5 full...

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Monday Sept 24, 2018

A-“FENDER BENDER”  For Time: 200m ViPR Run, 200m Run 30 DL, 30 HPC, 30 PJ 200m ViPR Run, 200m Run 20 DL, 20 HPC, 20 PJ 200m ViPR Run, 200m Run 10 DL, 10 HPC, 10 PJ “DL” = Deadlift “HPC” = Hang Power Cleans “PJ” = Push Jerk Barbell Rx...

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Tuesday Sept 18, 2018

A- Clean Primer 3 Sets of the Complex: Clean Pull (arms stay long) High Hang Squat Clean (high thigh) Hang Squat Clean (knee level) Squat Clean (from the floor) 1 Complex @ 40% of 1-Rep 1 Complex @ 45% of 1-Rep 1 Complex @ 50% of 1-Rep A (2)...

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Monday Sept 17, 2018

RECOVERY(ish) WEEK A- Gymnastics 5 Strict CTB Pull-Ups 30 Sit Ups 3 mins: Max Strict Handstand Pushups B- BACK SQUAT All sets are to be completed “On the 3:00”: On the 0:00… 10 Reps @ 45% of Back Squat On the 3:00… 8 Reps @ 50% of Back Squat On...

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Sunday Sept 16, 2018

Snatch 1-1-1-1-1 reps Clean 1-1-1-1-1 reps Deadlift 1-1-1-1-1 reps With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch...

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Saturday Sept 15, 2018

7 am Skills T2B & Pull Ups 8 am Olympic Lifting 1×6 1×6 1×6 2×6 Power Clean 55 60 65 70 Split Jerk Behind Neck 55 60 65 70 Snatch Balance 55 60 65 70 Front Squat 55 60 65 70 CrossFit 3 rounds for time of: 800-m run 50 box...

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Friday Sept 15, 2018

A- OHS 7 x 1 @ 90% 1 RM rest 3 mins between sets B- GIRLS GONE WILD!!!! *athlete is responsible for adding weight to the bar each round 0-4 mins “Fran” 21-15-9 Thrusters (95/65#) Pull-ups 4-8 mins “Diane” 21-15-9 Deadlifts (225/155#) Handstand...

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Thursday Sept 13, 2018

A- Bench Press & Planks 5×10 (medium weight) 1 min/side Side Planks in between sets B- “Rope & Squat” For time: 100 squats 15-ft. rope climb, 4 ascents 75 squats 15-ft. rope climb, 3 ascents 50 squats 15-ft. rope climb, 2...

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