4/16/14

Main – CrossFit

Deadlift (1-1-1-1-1)

As heavy as possible with perfect form. This will serve as a baseline for the coming cycle. Take NO more than 15min.

Shoulder Press (1-1-1-1-1)

As heavy as possible with perfect form. This will serve as a baseline for the coming cycle. Take NO more than 15min.

Metcon (AMRAP – Reps)

3 Rounds
1min Max KB Swings 55/35
1min Plank
1min Row for Calories
2min REST
For Rx+ use 70/55lb KBs

4/15/14

Main – CrossFit

Metcon (Weight)

10min EMOM
ODDmin 5 Power Clean and Jerk
EVENmin 10 Burpees
Attempt for Clean and Jerk Reps to be touch and go. Focus on BB efficiency. For Rx+ perform bar facing burpees.

Metcon (Weight)

10min EMOM
ODDmin 3 Power Snatch
EVENmin 10 Hand Release Push Ups
Attempt for Power Snatch to be touch and go. Focus on BB efficiency. For Rx+ row for the duration of the min after Power Snatches at an aerobic effort. Perform 7-10 HSPU in place of Hand Release Push Ups.

4/14/14

Main – CrossFit

Snatch with pause at the knee (1-1-1-1-1-1)

Warm up the movement and then take no more than 6 attempts increasing in load.

Metcon (Time)

5-4-3-2-1
Strict Pull Ups
Ring Dips
Thruster 135/95
For Rx+ perform 5-4-3-2-1 of Rope Climbs, Muscle Ups and Thrusters at 135/95.

4/11/14

Main – CrossFit

Clean + Front Squat + Jerk (1-1-1-1-1-1)

Warm up the complex and then take NO more than 6 attempts to work up to a max effort of the complex. Any Clean variation is permitted as is any Jerk variation.

Metcon (Time)

20 DB Power Snatch 50/30
25 Pull Ups
20 DB Power Snatch 50/30
20 Burpees
20 DB Power Snatch 50/30
15 Burpee Pull Ups
For RX+ use 70/50 and perform 15 Burpee Bar Muscle Ups.

4/10/14

Main – CrossFit

Back Squat (1RM)

Before any attempts at a 1RM are taken load the BB up with 5-10% greater the weight you will be attempting. Rack the BB and take 2-3 steps out of the rack to your squat stance. Hold the BB for 10sec and return the BB to the rack.

Metcon (Time)

2 Rounds
60 Double Unders
30 Toes to Bar
15 Single Arm DB Thrusters 50/30
For RX+ use 70/50 DBs. Reps may be split btwn arms any way the athlete chooses.