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