crossfit 77095

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20 06, 2013

Thursday, June 20, 2013

1)  Power Clean - 8min to find 1RM 2min rest 2)  In 8min complete AMRAP of:      Power Clean - @90% of 1 3) For total rowing time: 500m row 90sec rest 500m row  

19 06, 2013

Wednesday, June 19, 2013

Weighted Pull-Up (include bodyweight in score) - 10min to find 1RM If can only do 1 strict pull-up, then score is bodyweight If can’t do strict pull-up, then max time hold chin over bar 2) 5 rounds for time: 7 HSPU (If can’t do HSPU then 14 Hand Release Push-Ups) 12 OH KB Swing (53/35) 21 Double Unders 3) In 3-4 sets, build to a heavy set of 8 in both movements: * DB/Plate External Rotation @3010 tempo * DB/Plate Powell Raise @3010 tempo

18 06, 2013

Tuesday, June 18, 2013

1) Back Squat - 15min to find 1RM 5min rest 2) Back Squat - AMRAP @30X0 @85% of A 3) DB/KB Rear Foot Elevated Split Squat @3010: 4 x 8 (working up to 8RM) 4) 2k row for time

17 06, 2013

Monday, June 17, 2013

"Olympic Total" Snatch - 15min to find 1RM Clean & Jerk - 15min to find 1RM 3A) Sorensen Test - hold top of back extension (parallel with ground), chin tucked, hands on temples for as long as possible without drooping (2min cap) 3B) Side Bridge tests - hold side bridge with side of L foot and L forearm on ground, hips neutral, for as long as possible, then R side (90sec cap each)

15 06, 2013

Saturday, June 15, 2013

Fitness: 1) In Teams of 2 Alternate Rounds* *While partner 1 works to complete round, partner 2 rests. 21-15-9-9-15-21 of: Calorie Row OH KB Swing (55/35) KB Goblet Squat P1 - Round of 21, P2 rests P2 - Round of 15, P1 rests P1 - Round of 9, P2 rests P2 - 2nd Round of 9, P1 rests P1 - 2nd Round of 15, P2 rests P2 - 2nd Round of 21, P1 rests

14 06, 2013

Friday, June 14, 2013

Fitness: 1) 2 Rounds NFT of: Single Leg Glute Bridge x 4 Each Leg Frog Hop Max Height x 4 2) 10:00 EMOM of 2 Cleans + 2 Jerks 3a) 10:00 Max Calories AirDyne *Earn a Free Month of Training - Guys Score 265+ Cals- Ladies Score 165+ Cals* 3b) Skill Work and Mobility Competition: 1) 10:00 to Establish 1RM Front Squat 2) 3 sets of 5-7 reps each of butterfly and regular kipped pull-ups:  Practicing blocking movement using towel, shirt, etc. http://gymnasticswod.com/content/blocking-movement-quality-pull-ups Rest 10 minutes 3) Complete AFAP: “Jackie” 1000m Row 50 Thrusters (45/45) 30 Pull-Ups

13 06, 2013

Thursday, June 13, 2013

Fitness: 1) 2 Rounds of: 400m Run 2 min rest Exactly 2 min rest then 2) 4 Rounds of: 200m Run 2 min rest Exactly 2 min rest then 3) 6 Rounds of: 100m Run 2 min rest