010213 Пятница

1.  4 Rounds of:

Max unbroken tng cleans 60kg

1 min rest between rounds.

7/7/5/5

2.  Lil' bit bigger"Filthy 50"

50 Box Jumps, 60sm  games standards

50 Jumping Pull ups

50 KBS, 24kg

50 Walking Lunges

50 TTB

50 Push Press, 30kg

50 Back Extensions

50 Wall Balls, 9kg

50 Burpees

50 Double unders

50:38

300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm

280113 Понедельник

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

3.  3 RFT:

4 Snatches, 50-55kg Power or squat is ok.

12 Pistols - 6/side, alternating

20 TTB

4.  Run

4 x 400m, on the 3 minute

.

250113 Пятница

1. Squat/Power clean  tech work 15-20 min.

+

2.  Cindy

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

230113 Среда

1.  Power Clean

3RM, TnG

2.  21-15-9

Deadlift, 100kg

Box Jump, 70sm

3.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

210113 Понедельник

1.  "Jake the Snake"

15-10-5

C2B Pull-ups

Squat Clean Thruster 45kg

2.  Snatch

OTM 6

3 reps - 45kg

3.  Clean and Jerk

OTM 6

3 reps - 60kg

4.  Front Squat 

OTM 6

3 reps - 70-75kg from the ground, no racks

5.  Burner

3 RFT:

8 Wall balls

8 TTB

8 Push Press 40kg

8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

180112 Пятница

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 40kg

10 TTB

4.  GOAT TRAINING
Handstand Push ups
OTM x 14
5 HSPU - strict

160113 Среда

1.  Jerk

5 x 1 across.  85kg

2. Clean Pull

5x2 80-85kg

3. AMRAP 3

3 PCl  60kg

6 HR Push ups
9 squats
x 5
Rest 1 min b/t sets

61/57/57/57/57 - 289

140113 Понедельник

Warm up

60 KBS 24kg 10/10/10...

60 OHS 10/10/10... Across 5 kg each 10

60 push ups 10/10/10...

60 BJ 60 sm 10/10/10...

1. OTM x 20

Odd:  3 Power Snatch 50kg

Even:  6 Front Squats -  60-65kg from the ground, no racks

Set up two bars. 

2.  GOAT TRAINING

Overhead Strength

OTM x 20

Odd: 6 Push Press 55kg

Even: 200m Row

110113 Пятница

"Victoria"

5 RFT:

10 Thrusters, 40kg

14 BJ, 60sm

12 SDHP, 40kg

12 Burpees

27 KBS, 24kg

Victoria was a teacher for 5 years.

The tragedy happened in room 10.

She was killed on 12-14-12.

She was 27 years old.

She was a CrossFitter and a true Hero.

090113 Среда

1.  Front Squats

10 x 1, OTM -across.

70/75/80/85/90/95/100/105/110/120PR

2.  Up Ladder 8

In eight minutes climb as high as possible, adding 1 rep to each movement each round.

Power Clean

Front Squat

Jerk

60kg

Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  

  4+ 5 PCl + 5 FS 

3.  Goat Training

A. L-Sits

10 RFT:  12 seconds of L-sit hold
11:12

B.Toes To Bar

10 RFT: x 6 unbroken reps

11:35

070112 Понедельник

1.  Snatch Complex

3 sets of:  Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

1 set consists of 4 reps total.  Work up to a max set without dropping the bar.  Post all three scores.

2.  15-12-9-6-3 of:

Power Snatch, 40kg

Barbell Burpee

3.  Goat Training

A.  Box Jumps

For time:  10 x 12 unbroken Reps - you choose the height.

B.  Double Unders

For time:  10 x 20 unbroken reps

040113 Пятница

1.  Clean and Jerk

1 RM

2.  Front Squat 

5x2, OTM

3.  GOAT TRAINING

  C2B Pull ups

OTM x 20

Odd:  4 Squat Cleans (climb to a max)

Even:  6-8 C2B

020113 Среда

1. Snatch , 1.1.1 x 5; rest 90 sec

2.  Back Squat 

20 rep max

3.  GOAT TRAINING

 Overhead Strength

OTM x 20

Odd: 6 Push Press

Even:  Row 150 m

1. 40kg
2. 90kg
3. 50kg- 4 min/ 45kg-6min