Crossfit

Friday 8.28.2015

Strength
2RM Front Squat

Conditioning

For Time:

50/40 Cal Row
30 Deadlift 135/95
20 Hang Power Clean 135/95
10 Thrusters 135/95

Finisher
100 Russian Twist

Competition

3 Rounds
10 Thrusters 45/35
5 Rope Climbs

Beginner

Strength
5 x 5 Fronts Squat

Conditioning

For Time:

30/20 Cal Row
30 Med Ball Deadlift
30 Med Ball Clean
30 Med Ball Thrusters

Finisher
100 Russian Twist

Tuesday 8.25.2015

Strength

8 Rounds

Every 90 Seconds
1 Power Snatch + OHS
(add weight each round) 

Conditioning

For Reps:

3 min AMRAP DB Alternating Snatch 40/30
2 min AMRAP Double Unders
1 min AMRAP DB Alternating Snatch 40/30

Finisher
3 x 10 V-Ups

Competition
4 min AMRAP
Bar Muscle up

Beginner

Strength
15 min Hang Snatch Technique Work

Conditioning

3 min AMRAP DB Alternating Snatch
2 min AMRAP Single Unders
1 min AMRAP DB Alternating Snatch

Finisher
3 x ME V Ups

Thursday 8.20.2015

Strength
5 min Row For Calories

Conditioning 

10 min AMRAP
30 Double Unders
15 Power Snatch 75/55

Beginners

Strength
15 min to find heavy Farmer Carry 

Conditioning 

10 min AMRAP
30 Single Unders
15 DB Snatch

Finisher
3 x 10 Hanging Knee Raise

Friday 8.14.2015

Strength
12 x 2 Deads every 30 seconds @50%

Conditioning

6 min AMRAP
10 Front Rack KB Squats R 53/35
40m Shuttle
10 Front Rack KB Squats L
40m Shuttle

Finisher 
3 x 15 Back Extension
3 x 25 Sit ups

Competition

10 min Handstand walk work
5 min Triple Under work

 

Beginner

Strength
5 x 5 Deadlift

Conditioning

6 min AMRAP
10 Weighted Reverse Lunge 
20m Shuttle

Finisher 
x ME Hanging Knee raise

Thursday 8.13.2015

Strength
10 min EMOM
Power Clean + Hang Power Clean @60%

Conditioning

For Time:
800m Run
80 KB Step Ups 24/20, 53/35
800m run

*40 Step Ups per leg

Beginner

Strength
5 x 5 Bench Press

Conditioning 

For time
400m Run
40 Step ups
400m Run

Finisher
3 x 20 Russian Twist

Wednesday 7.22.2015

CONDITIONING

“Kandy” 20 min AMRAP:
5 Pull-Ups
10 Push Ups
15 Wall Balls

Tuesday 7.21.2015

CONDITIONING

Evil “Grace”:
30 Clean and Jerks 135/95*
5 Burpees at the top of each minute.

Monday 7.20.2015

CONDITIONING

“Helen”3 Rounds for Time:
400m Run
21 KB Swing 53/35
12 Pull-Ups

Sunday 7.19.2015

STRENGTH 

15 min to find Heavy 20m Sled Pull

CONDITIONING 

Death by 10m

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Thursday 7.16.2015

STRENGTH/SKILL

1 Mile Run

CONDITIONING

5 Rounds of 30 sec on/off
A. Side Shuffle Shuttle
B. DB Power Clean
C. Back Peddle Shuttle
D. DB Jumping Squat

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Tuesday 7.14.2015

STRENGTH

15 min to find Heavy Snatch Pull + Hang Power Snatch + OHS

CONDITIONING

20 min EMOM:
Even - 12/8 Calorie Row
Odd - 10 Burpee

Finisher:
3 x ME V-Ups 

COMPETITION

8 x 3 Sots Press (barbell)8 x 3 Snatch Balance (light)

Monday 7.13.2015

STRENGTH

10 x 3 Strict Press @60%

CONDITIONING

8 min AMRAP:
12 Deadlifts 155/115
6 Hang Power Cleans 155/115

Finisher:
3 x 10 Bradford Press
3 x ME Barbell Roll Out

COMPETITION

3 Rounds:10 CTB Pull-Ups15 Ring Dips

Sunday 7.12.2015

STRENGTH/SKILL

3 x 400m Sprint
*3 min Rest*

CONDITIONING

For Time:
75 Med Ball Clean 20/14
75 Wall Ball 20/14

Saturday 7.11.2015

CONDITIONING

Team of 2 Deck of Cards:
Clubs = Burpees
Spades = Ring Row
Diamonds = Squat
Hearts = KB Swing
Aces = 40m Buddy Carry (each partner carries 40m)

Friday 7.10.2015

STRENGTH

8 x 3 Front Squat @ 65%

CONDITIONING

30 Bodyweight Deadlifts
30 Steps Reverse Lunge 40/30
200m Run
20 Bodyweight Deadlifts
20 Steps Reverse Lunge 40/30
200m Run
10 Bodyweight Deadlifts
10 Steps Reverse Lunge 40/30

Finisher: 
3 x 12 Hammer Curl

COMPETITION

10 min work up to Seated Box Jump for Height