Monthly Archives: October 2017

OLY Week 5 Day 2

CrossFit Structured – Olympic Lifting A: Snatch Balance + OH Squat (3×1+1)3 @ 60%) 1 Snatch Balance + 1 OH Squat B: Hang Snatch + Snatch ((so 3 waves-each % is it’s own set)) wave** 1+1 @ 70%,75%,80%)3 C: Jerk Drive (4×2@90-100%) Accessory D: Hollowrocks 4 x 12

OLY – Week 5 Day 1

CrossFit Structured – Olympic Lifting A: Sotts Press (3 RM) B: Snatch (4 x 4 @ 60%) C: Split Jerk (5 x 3 @ 75%-80%) D: Snatch Grip RDP (4 x 4 Heavy) Accessory E: Strict T2B (3 x 10)

SWEAT!

CrossFit Structured – SWEAT! Metcon (No Measure) Every 3min. x 4 Rounds: 400m Row Max DB Bench Press Reps Every 3min. x 4 Rounds: 20/16/12 DB Push Press 35/25 20/16/12 Pull-Ups 6min. AMRAP: 50 Russian KB Swings 25 Sit-Ups (feet anchored around KB) 3min. Rest Between Sections

TEAM WOD: “World War Z”

CrossFit Structured – WOD Metcon (Time) Team WOD: “World War Z” Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. […]

TEAM WOD: “World War Z”

CrossFit Structured – SWEAT! Metcon (Time) Team WOD: “World War Z” Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. […]

CrossFit

CrossFit Structured – WOD Metcon (AMRAP – Reps) 30min. Running Clock… 1mile Run (200m intervals) 100 Calorie Bike 1mile Run (200m intervals) immediately into; 30 Power Clean and Jerks 95/65 6 Rope Climbs 30 Power Clean and Jerks 135/95 6 Rope Climbs 30 Power Clean and Jerks 155/105 6 Rope Climbs 30 Power Clean and […]

OLY – Week 3

CrossFit Structured – Olympic Lifting Sotts Press (3 x 5) Athlete chooses weight High hang Snatch + Hang Power Snatch (1 RM) High hang Snatch + Hang Power Snatch (3 x 1+1 @ 85% of what you just hit) High Hang power clean + FS with 2 sec pause in hole (3 x 1+3 @ […]

OLY – Week 3

CrossFit Structured – Olympic Lifting BTN Snatch Grip Push Press (2×5 @ moderate weight) Consider this a warm up Low Hang Snatch Pull + Hang Snatch (4 x 1+1 @ 75-80%) pick up bar to power position then slide down to low hang High hang clean + Split Jerk (4 x 3+1 @ 65%+) Clean […]

Oly – Week 3

CrossFit Structured – Olympic Lifting Snatch Balance (2RM) Low Hang Power Snatch (6×2 @ 80%) drop after each rep-pick up then slide down to low hang Clean extension + Clean (5 x 1+2 @ 75%) Snatch grip RDL (4×4 @ mod-heavy ) You choose weight Landmines (3×12) -Position a bar into a landmine or securely […]

CrossFit

CrossFit Structured – WOD Metcon Metcon (No Measure) Power Clean and Jerk 1 rep EMOM x 10min. * Start at 50-60% and build up to a max effort. *This is mainly being used as a way to get moving and warmed up. A true max is not essential today. Metcon Metcon (AMRAP – Reps) Every […]