Wednesday, 03-29-2017
Strength: Strict press/bench press 20’ on-the-minute (OTM) workout OTM x 8′ 1 – 10 ball slams 2 – 20’ max effort row OTM x 6′ 1 – 12 burpees 2 – 10 thrusters (95/65) OTM x 6′ 1 – 25 double unders 2 – 12 OHS (95/65)
Friday, 03-24-2017
Strength. Deadlift 5×3 80%, 80%, 85%, 85%, 90% Conditioning. For Time 21-15-9 Squat Cleans 135/95 21 Pull-ups
Thursday, 03-23-2017
Skill. Bar Muscle-ups Conditioning. 4 Rounds for time 500M Row 18 Wall Balls 15 Burpees 2 Rope Climbs
Wednesday, 03-22-2017
Strength. Bench Press or Strict Press 50%x5, 55%x4, 60%x3, 65%x2, 70Xx1, 75%x1, 80%x1 65% AMRAP Conditioning. AMRAP 15 5 Handstand Push-ups 10 Power Snatches L1 95/65 L2 115/80 15 Pistols (alternating Legs) Cash Out 5×5 Dumbbell or Barbell Rows
Tuesday, 03-21-2017
Shoulder Mobility Bands Group Warm-up (Power Clean) Conditioning. For Time* 800M Run 30 Power Cleans 30 Push ups 30 Box Jumps (24/20) 600M Run 15 Power Cleans 15 Push ups 15 Box Jumps 400M Run 10 Power Cleans 10 Push ups 10 Box Jumps L1 – 95/65, 115/85, 135/95 L2 – 115/85, 135/95, 155/115 L3 […]
Friday, 03-17-2017
Group Warm Up Crossfit Open 17.4 AMRAP 13 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calorie Row 55 HSPU Cash Out 30 Sit Ups 30 Hollow Rocks 30 Russian Twists 30 Flutter Kicks
Thursday, 03-16-2017
Skill: Muscle-up Progression Conditioning 4 Rounds 400m Run 21 Wall Balls 20/14 15 KB Swings 53/35 9 S2OH 95/65
Wednesday, 03-15-2017
Strength: Presses 50×5, 60×4, 70×3, 75×2, 80×1, 85×1, 90×1, 75 AMRAP Conditioning 5 Rounds at each station 40 sec on/20 sec off total of 5 min at each station before moving to next station Calorie Row Burpee Box Jumps 24/20 Tire Flips Double Unders
Friday, 03-10-2017
Open 2017 17-3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, […]
Thursday, 03-09-2017
Skill. Muscle Ups Red Pill. Clean Complex (EMOM 10) Power Clean Hang Clean (Squat) Front Squat Blue Pill. 5 Rounds for Time 3 Muscle Up 6 Deadlifts (225# / 155#) 9 Lateral Burpee Over Bar 12 2 Count Twisting Mountain Climbers (focus on squeezing the knee toward opposite elbow rather than speed)
