nov. 29, 2014

Main – CrossFit

Snatch (5X1@80% Snatch)

Clean and Jerk (5X1@80%)

Front Squat (4X5 Front Squats @ 75% of 5rm)

Metcon (Time)

20 Power Snatches 95/65#

12 HSPU

15 Power Snatches 135/95#

9 HSPU

10 Power Snatches 175/125#

6 HSPU

Nov. 26,2014

Main – CrossFit

Push Jerk (4X3@80% UB Push Jerks)

Back Squat (5X3@80% Paused BS-3 SEC AT BOTTOM)

Metcon (Time)

4 rounds

10 dumbbell Step-Ups (alternate legs – 10 total steps) 20″ or 18″ box for everyone both rx

15 TTB

20 Push Press 115/75#

Nov. 22, 2014

Main – CrossFit

Snatch (10 minutes to work up to a heavy rep for the day)

Clean and Jerk (10 minutes to work up to a heavy rep for the day)

Front Squat (4×5 @95% of mon 5rm)

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

11/21/2014

Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

Row 12 calories

5 wallballs (30/20)

3 CTB pullups

rest 1 minutes

repeat for total of 3 rounds
Wallball weight is 30 for men; 20 for women. Height–10′ for men 9′ for women

« Older Entries