Bench Press:
8@70, 6@75, 6@80 of 1RM
20,15,10,5
Ring Push Ups
Box Jumps
Slamballs
*200m heavy sandbag run after every round
Programmed – October 13th 2011
Strict Weighted Pullups
3-3-3-3-3
3 Rounds For Time
200M Front Rack KB Carry
30 Weighted Sit-ups
EMOM – 20 Minutes
ODD MINUTES
2 Power Snatches – Heavy
EVEN MINUTES
5 Douple push up Burpees
Repeat of Dec 14 2012
Three 6 minutes Workouts
30 sec row
30 sec rest
1 min rest
7 pullups
7 toes to bar
1 min rest
10 step back lunges w/ KB
10 KB Swings
Back Squat
8@65, 6@70, 6@75 of 1RM
7 min AMRAP Barbell Complex (115#/75#)
3 Deadlifts, 3 Hang cleans, 3 thrusters
2 Deadlifts, 2 Hang cleans, 2 thrusters
1 Deadlifts, 1 Hang cleans, 1 thrusters
Programmed – June 28th 2012
Tuesday is our last class for the 8week session. Next session will probably start after thanksgiving and before Christmas. Stay tuned.
For the MCM runners: this week can sometimes be a challenge. The week before a marathon needs to have some taper ….yes CrossFit athletes need to taper too.
This week do 2 CrossFit workouts…go hard! Running this week: today go for 8-10 miles easy;tomorrow choose one of the speed workouts to do below; Thursday go for 3-4 mile run and include in that run 4 x200 m sprints. No CrossFit on Friday or Saturday. If you want to hit the bricks, go for a jog to break a sweat or walk.
Programming this week:
Day 1-
4x 200 m with 60 sec rest/recovery jog
4×400 m with 90 sec rest/recovery jog
Day 2-
3 x 1 mile recover 2 minutes; hold speed within 5-10 seconds
Day 3-
3 rounds
20 sec sprint, 60 sec jog
20 sec sprint, 50 sec jog
20 sec sprint, 40 sec jog
20 sec sprint, 30 sec jog
20 sec sprint , 20 sec jog
20 sec sprint, 10 sec jog
Back Squat: 10, 8, 8 @65, 70, 75%
Tabata:
Flutter kicks
Push ups
Air Squats
KB Swings
Partner WOD – 25 minute Cut off
800M Run
60 deadlifts (135/95)
600M Run
50 DU’s
400M Run
40 wallballs
200M Run
30 power cleans
100M Run
10 rope climbs
18 rounds:
From the front rack (65/95):
2 x step up (1 each leg, guys 20”,
gals 3 x 45# plates – 16”)
1 x front squat
1 x shoulder to overhead
cash out – 50 Cal row
*7 hand release PU every time
bar is dropped
10-1
150 M Row sprints
Box Jumps
Pull ups
day 1-
6×400 m , 6o sec rest in btw
Day 2-
1×15 min, recover 8 min
1×8 min, recover 3 min
1×3 min, recover 2 min
2×1 min n, recover 1 min
Day 3-
10×30 sec hill repeaters recover 1 min before descending
1 min recovery at bottom ready for next repeat.
Bench Press: 10, 8, 8 @65,
70, 75% 1RM
EMOM 12 Minutes:
Odd: Weighted
Bulgarian Split Squats X 10 @
5 per leg)
Even: Ring Dips x 8
800M cash then:
30 x Abmat
30 x Box jumps
30 x Burpee
30 x Pull up
30 x DB Thruster
100M DB lunge
400M cash out
2-3 rounds:
10 x Snatch
10 x OH Squat
10 x Roll out
200M run
15,12,9,6
Dead Lift
600M Run