A.
Three sets for times and efficiency:
20 Alternating Dumbbell Snatches
10 Strict Handstand Push-Ups
20 Alternating Pistols
Rest 2 minutes
B.
In teams of two complete as many rounds and reps as possible - Switch every 2 minutes for 24 minutes (pick up where partner left off)
15/10 Calorie Assault Bike
20/15 Push-Ups
25 Air Squat
A.
Four sets of:
Touch-n-Go Power Cleans x 5-8 reps
Rest 2 minutes
*Set 1 – 55-60% of 1-RM Power Clean
*Set 2 – 60-65%
*Set 3 – 70%
*Set 4 – 70%+
B.
Every 5 minutes for 20 minutes
21 Calorie Row
15 Bar Facing Burpees
9 Toes-to-Bar
A.
5 sets of:
Back Squat x 5 @32X1
*Build to today's heavy at the prescribed tempo
B.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
*sub muscle-ups for 15 chest-to-bar pull-ups or pull-ups
There will be no classes on Monday but we will have open gym time from 12:30-3:00. Please let anyone know who may be interested and does not check the blog regularly.
Five sets for times or Max sets in 10 minutes
5 Power Cleans 185/125 lbs.
10 Chest-to-Bar Pull-Ups or Pull-Ups
Rest 60 seconds
Rest 5 minutes or at the 15:00 and then…
Five sets for times or Max sets in 10 minutes
Run 200 Meters
5 Power Snatches 135/95 lbs
Rest 60 seconds
Rest 5 minutes or at the 30:00 and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats 135/95 lbs
10 Pull-Ups
20 Double-Unders
A.
Every 2 minutes, for 8 minutes:
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)
Immediately followed by…
Every two minutes, for 12 minutes:
Split Jerk x 1 rep
Build to today’s heavy.
B.
Three sets for times of:
Muscle-Ups x 5/3 reps or 2-3 Strict Pull-Ups + 2-3 Ring Dips
Shoulder to Overhead x 15 reps 115 lbs.
Box Jumps x 15 reps 24/20"
Rest 3 minutes
*Go Fast !
A.
Three sets for times of:
2 Rope Climbs
10 Toes to Bar
20 Alternating Pistols
Rest 2 minutes (or perform with a partner or two and race through as a relay)
B.
In teams of three, perform three rounds each for time of:
Assault Bike 35/25 Calories
100 Double-Unders
25 Russian Kettlebell Swings
Teammates roll through this in congo-line fashion, jumping onto the Assault Bike as soon as the teammate in front of them is off and has begun their 100 Double-Unders
A.
Four sets for max reps of:
30 seconds of Power Clean @ 60%
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes
Run 400 Meters or Row 500 Meters
20 Wall Balls 20/14 lbs.
*Aim to go unbroken on the wall balls.
A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 6 minutes:
Back Squat x 8 reps @ 75%
B.
For time:
30 Handstand Push-Ups
50 Burpee Box Jump Overs
1000 Meter Row
A.
Every 2 minutes, for 10 minutes:
Power Snatch x 2 reps @ 70-75%
Followed by…
Every 2 minutes, for 10 minutes:
2 Snatch Lift-Offs + 1 Snatch @ 80-85%
B.
“CrossFit Games Open Event 16.3”
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches 75/55 lbs
3 Bar Muscle-Ups
Teams of 4 will work through 5 stations with some choices. Full description and breakdown tomorrow before class.
A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 2 reps @ 75-80%
Work on perfect footwork and mechanics.
B.
Every minute on the minute for 12 minutes
Minute 1 - 20 Double-Unders + 8-10 Toes-to-Bar
Minute 2 - 10-12 Deadlifts
A.
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Build in weight
**Goal is to be fast
B.
For time:
Row 1000 Meters
25 Bar Facing Burpees
100 Meter Farmer Carry
25 Bar Facing Burpees
Run 800 Meters
A.
Every two minutes, for 10 minutes:
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes:
Back Squat x 10 reps @ 70-75%
B.
Complete as many rounds and reps as possible in 4 minutes of:
6 Front Squats 135/95 lbs.
12 Chest-to-Bar Pull-Ups or Pull-Ups
30 Double Unders
Rest 3 minutes and complete for a total of 2 sets
A.
For time:
25 Wall Ball Shots
25 Box Jumps
20 Wall Ball Shots
20 Box Jumps
15 Wall Ball Shots
15 Box Jumps
10 Wall Ball Shots
10 Box Jumps
Rest until the clock reaches 10 minutes, and then…
For time:
Run 400 Meters
12 Power Snatches 135/95 lbs.
Run 400 Meters
12 Power Snatches
B.
Every minute, on the minute, for 8 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold
A.
4 sets for max load
Overhead Walking Lunge x 10 steps
B.
For time:
5 Sqaut Snatches @ 75%
50 Double-Unders
50 Wall Ball Shots
50 Toes-to-Bar
50 Double-Unders
5 Squat Snatches
A.
Three sets for max calories/reps:
90 seconds of Assault Bike for Cals
30 seconds of Burpees
60 seconds of Rest
90 seconds of Rowing for Meters
30 seconds of Kettlebell Swings
60 seconds of Rest
90 seconds of Double-Unders
30 seconds of Burpees
2 minutes of Rest
A.
Take 15 minutes and build to a heavy
Power Clean
B.
Every 5 minutes, for 25 minutes:
Run 400 Meters
6 Power Cleans @ 75%
12 Chest-to-Bar Pull-Ups
OR
Every 5 minutes, for 25 minutes:
Run 300 Meters
5 Power Cleans @ 75%
10 Pull-Ups
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-6 Muscle-Ups
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 30-40 seconds of Hollow Rocks or Holds
B.
Every minute, on the minute, for 14 minutes:
Even Minutes - Back Squat x 3 reps @ 75%
Odd Minutes - Handstand Push-Ups x 5-10 reps
“12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Snatches
3 – Thrusters
4 – Dumbbell Ground to Overhead
5 – Burpees
6 – Handstand Push-Ups or Push-Ups
7 – Toes-to-Bar
8 – Kettlebell Swings
9 – Box Jumps
10 – Pull-ups
11 – Front Squats 135/95 lb.
12 – Shoulder to Overhead 135/95 lb.