Strength
Power Clean and Jerk
5×3
WOD
For time
10-1 Hang Clean 135/95
1-10 Ball slam 30/20
5 Burpees
“The faster I finish, the faster it stops hurting.”
Marco Pantani 1998 Tour de France and Giro d’Italia winner
WOD
Monday 4/8/2013
Strength/Skill
Spend 15 min. working on muscle ups. If you can not do a muscle up do bar muscle ups or work on progressions
WOD
25 min AMRAP
200 meter run
3 Deadlifts 225/155
3 pull ups
400 meter run
6 Deadlifts
6 pull ups
600 meter run
9 Deadlift
9 pull ups
800 meter run
12 pull ups
12 Deadlifts
ECT
Count your reps Run does not count as reps
“It always hurts when you go as hard as you can.”
– Keith Bontrager
Friday 4/5/13
CrossFit WOD:
“Filthy Fifty Jacked Up”
For time:
50 Box jump, 36/24 inch box
50 Jumping Chest to Bar pull-ups
50 Kettlebell swings, 70/55
50 Steps Over Head Walking Lunge 45/25lb plate
50 Knees to elbows
50 Push press 65/45lb bar
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees (Jump to 6″ target)
50 Double unders
Thursday 4/4/13
Complete as many rounds and reps as possible in 4 minutes of:
Men 100 pound/Women 65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WEDNESDAY 4/3/2012
STRENGTH
PUSH PRESS
3x3x3x3x3
WOD
3 RFT
800 Meter Run
30 Hollow body sit ups
20 Push Press 95/65
10 Burpees
TUESDAY 4/2/2013
STRENGTH
CLEANS
8-6-4-2-1
FRAN
21-15-9
Thrusters
Pull ups
Monday 4/1/13
CrossFit Strength:
Strict Pull Ups 3 Sets till Failure
CrossFit WOD:
1 Mile Run
20 KB Swings (25/35)
20 KB Swings (35/55)
20 KB Swings (45/70)
20 KB Swings (35/55)
20 KB Swings (25/35)
500 Meter Row
20 Burpees
1 Mile Run
Cash Out:
2 Rounds
10 Toes Through Rings
50 Crunches
Friday 3/29/2013
Strength
On the 2nd minute for 10 min
5 HSPU
10 Chest to Bar pull ups
WOD
26 min AMRAP
Buy in 1 mile run (run s included in 26 min)
followed by as many rounds of
26 Push Press 95/65
26 pull ups
26 push ups
HAPPY BIRTHDAY COACH CHRIS!!!!!!!!!!!!!!
