021112 Пятница

1. Build to tough double Push Jerk 10 min.

2. Build to tough double SClean in 10 min.

+

50 GHD Situps

15 Push Jerk 60kg

50 Burpees

15  Bar Muscle ups

50 Box Jumps 70sm

15 Squat Clean 60kg

311012 Среда

1. OTM 10

1 SClean 80/85kg
1-5/80; 6-10/85

2. OTM 10

5 HSPU 
Rx'd

+

4 Rounds:

Row 250m

7 Front Squats 60kg

9 Chest-to-Bar Pullup

11 Burpee

15:25

291012 Понедельник

1. In 6 mins

AMRAP of  1-4 Unbroken Hang Squat Snatch Ladders

2. In 10 mins

Build to a Tough 5 rep TNG Deadlift 
+

200 m  Run
30  KB swing 24kg
20 Pushup
10 Box Jump 60sm

 400m Run
10 KB swing 24kg
30 Pushup
20 Box Jump 60sm

600m Run
20 KB swing 25kg
10 Pushup
30 Box Jump 60sm

Results:
1. 33reps (35kg)
2. 60/70/80/90/100/105.
3. 19:00

261012 Пятница

Workout of the Day
A.
Take 20 minutes to build to a heavy Jerk
85kg

B.
On the minute, every minute, for 12 minutes:
4 Push Press 40kg
6 Pull-Ups
8 KBS 24kg
(If you fail to finish a round within the minute, finish out the round and rest the remainder of the minute you bled into, then pick up again at the top of the next minute. E.g. – completed 8 swings at 9:10, rest 50 seconds, begin again at 10:00 . . . and only complete 11 rounds – do not make up missed rounds at the conclusion of 12 minutes.)
20 min

241012 Среда

А. OTM x 20
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 Sit-Ups
Rest 3 minutes

221012 Понедельник

A. Snatch cluster - 1.1.1. x 5; rest 2 min

B. Against a 2-Minute running clock, complete as many rounds and reps as possible of:

5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 sec

x5

Results:
45kg
2+8/2+8/2+3/2+1/2+1

191012 Пятница

1. Work to 1RM Squat Clean

AMRAP 20 Minutes

5 Squat Cleans 70kg

10 Push Ups

15 Pull Ups

1. 95kg - PR
2. 6 rds - 13pull ups

171012 Среда

1. Du practice.
2. Work to 3RM DL
3. 5 rds not for. Time:
10 DL 90kg
Row 350m
10 HSPU

3RM 140kg

151012 Понедельник

1. OTM 5/5/5

5 Squat Snatch 40kg

3 Squat Snatch 45kg

1 Squat Snatch 50 kg each 30 sec

2.30 Reps For Time

Squat Clean/Jerk

50kg

121012 Пятница

Photo by Hillary Froning Photography

New Set Every 4 Minutes (ALL OUT)

10 Rounds

10 Power Cleans 60 kg
10 Burpee to Bar

101012 Среда

Photo from the CrossFit Games Gallery

20 Mins
3 Position Snatch
(Floor/Above Knee/High hang)
Work on technique to a heavy set

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

20 min EMOM

Even minutes – 10 KB Swings 24kg

Odd minutes – 10 Push Press 42,5kg

– Rest 5 min –

3 Rounds

Row 500m

AMRAP in 2 min

4 Squat Cleans 60kg

4 Chest to Bar Pullups

4 Handstand Pushups