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
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
Monday 03/10/14
Metcon (AMRAP - Reps)
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
Religion 3.0
Complete 5 rounds:
15 min cap
Front Squat (body weight for Men and 3/4 body weight for Females) – Max reps
Lateral Plyo Skier Hops - 20 reps
Post total front squat completed to comments.
Skill
Shoulder Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Shoulder Press (Level 2)
3×5 @ 90% of 5 RM from last Monday
Shoulder Press (Level 3)
3×3 @ 90% of 3 RM from last Monday
Friday 02/28/14
ADRENALINE DUMP
By Coach Jamie Harris
Skill
Power Clean ( Level 1)
5×3 (add 2.5 lbs to last workout)
Deadlift (Level 2 and 3)
4" deficit Deadlifts 7 RM
Metcon (Time)
6 RFT
6 KB Snatches ( each arm ) 53/35
6 Overhead Lunges (each arm same weight as KB Snatches)
100M Sprint
15 Min time cap
Thursday 02/27/14
STARSHIP TROOPER
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 12 minutes:
Push Press @ 80% of 3 RM – 3 reps
40 lbs Ball Slams – 5 reps
Post loads used and rounds completed to comments.
Skill
Back Squat (Level 1 )
3×5 (add 5 lbs to last workout)
Bench Press (Level 1)
3×5 (add 2.5 lbs to last workout)
Back Squat (Level 2 and 3)
3 RM
Banded Good Mornings (Level 2 and 3)
1x50
1x50
Wednesday 02/26/14
GRIP KILLER
by Coach Chris Weaver
Metcon (Time)
5 RFT
Max amount of time hanging from bar
100M Farmers Carry RX 95/65
10 Sledgehammer Swings
Score is total amount of time hanging from the bar.
20 min time cap
Skill
Pistols (3x5 ( On each leg))
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