SKill
L-sits 8x 10 seconds
WOD
Hill Repeats:
5 Hill Repeats with sandbag
-45/25
every 2 minutes at the whistle you will stop where you are and do 7 Thrusters then continue with the hill repeats until you have finished 5 hill repeats.
Friday 03/21/14
Metcon (AMRAP - Reps)
7 rounds of:
1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds
Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM
7 rounds of:
1:00 ME Wall Balls
-20/14
0:30 ME Power Clean & Push Jerk
-95/65 (Rounds 1-3)
– 135/95 (Rounds 4&5)
– 155/115 (Rounds 6&7)
0:30 Rest (use this time to change weights between rounds
Skill
Level 1
Power Clean 5 x 3 (add 2.5 lb to last workout)
Strict Pull Ups 3 x max reps
Level 2
Overhead Squat 2, 2, 2, 2, 2, 2
Weighted Pull Up 3 RM
Level 3
Power Snatch 1 RM, 3 x 2 @ 90% of 2 RM
Weighted Pull Up 3 RM
Thursday 03/20/14
8 min ARMAP
30 DU
100M Sprint
Sled Pull
-50M 135/95
Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
30 DU
100M Sprint
Sled Pull
-50M 135/95
Skill
Level 1
Squat 3 x 5 (add 5 lbs to last workout)
Bench Press 3 x 5 (add 2.5 lbs to last workout)
Level 2
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Level 3
Squat 5 x 3 @ 92.5% of 3 RM from last Thursday
Close Grip Bench 3 x 5 @ 90% of 5 RM
Wednesday 03/19/14
10 Min AMRAP For Quality:
3 Strict Headstand Push-ups
RTG: Deficit
1 Legless Rope Climb
Scaled: Towel pull ups from the floor
10 Hollow Rocks
10 Archs
GYM
ring Muscle UPS
3 Strict Headstand Push-ups
RTG: Deficit
1 Legless Rope Climb
Scaled: Towel pull ups from the floor
10 Hollow Rocks
10 Archs
GYM
ring Muscle UPS
Tuesday 03/18/14
3 rounds for time of:
Run 400m
30 KB Snatch (15 each side, divide anyway you want ) 53/35
Level 1
Deadlift 5 RM (add 10 lbs to last workout)
Level 2
Deadlift 3 RM
Level 3
Deadlift 3 RM
Run 400m
30 KB Snatch (15 each side, divide anyway you want ) 53/35
Level 1
Deadlift 5 RM (add 10 lbs to last workout)
Level 2
Deadlift 3 RM
Level 3
Deadlift 3 RM
Monday 3/17/14
CrossFit Disco: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
Post loads used to comments.
Skill:
Level 1
Press 3×5 (add 2.5 lb to last workout)
Level 2
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Level 3
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of body weight
Pull Ups
Post loads used to comments.
Skill:
Level 1
Press 3×5 (add 2.5 lb to last workout)
Level 2
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Level 3
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
Tuesday 03/11/14
Metcon (AMRAP - Reps)
Sandbag Tabata
(8 rounds of each: 20 sec work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges
Weightlifting
Deadlift (Level 1)
5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
Sandbag Tabata
(8 rounds of each: 20 sec work, 10 sec rest)
45/25
Sandbag Cleans
Sandbag Shoulder Press
Sandbag Scissor Kicks ( lying on your back with sandbag held above your chest while doing scissor kicks)
Sandbag Lunges
Weightlifting
Deadlift (Level 1)
5 RM (add 10 lbs to last workout)
Deadlift (Level 2 & 3)
Rack Pull 5 RM
*start from 1″ below the base of the knee cap
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