Monday 7-25-16

WOD:

18 Minute AMRAP

Round 1

12 Bar Muscle Ups

12 Snatches 135/95

400m Run

Round 2

9 Bar Muscle Ups

9 Snatches 155/105

400m Run

Round 3

6 Bar Muscle Ups

6 Snatches 185/135

400m Run

Round 4

3 Bar Muscle Ups

Max Snatches in the remaining time 205/145 Score is total reps completed *The run equals 1 rep if completed

 

Skill:

Handstand practice. If you have HSPU or HS Walk challenge yourself with something.. Deficit HSPU or strict.. you choose.


Friday, 7-22-16

7 min EMOM-

3 Power Satch 60-80% 1 RM Power Snatch

 

For time:
50 walking lunges

25 Burpee

500m Row

25 ring dips

50 double-unders

25 knees-to-elbows

50 kettlebell swings, 53/35

25 hang squat cleans, 35-lb. dumbbells

50 Sit Ups

25 back extensions/ Good mornings

50 wall-ball shots, 20-lb. ball


Thursday, 7-21-16

Strength:

Front Squats

4 @ 70%

4 @75%

4 @78%

Find your 4 RM

 

For time:
50 box jumps, 24-inch box
25 handstand push-ups
40 box jumps, 24-inch box
20 handstand push-ups
30 box jumps, 24-inch box
15 handstand push-ups
20 box jumps, 24-inch box
10 handstand push-ups
10 box jumps, 24-inch box
5 handstand push-ups


Wednesday, 7-20-16

Strength:

Deadlifts 5X3

Sets 1-4 between 60 and 75%

Set 5 @ 85%
WOD:

18:00 AMRAP

100′ Farmers Carry 53/35

15-1

Pull ups

Push Ups

Air Squats

Reps are 15 of each, 14 of each, 13 of each, 12 of each… . Start each round with the farmer’s Carry


Tuesday, 7-19-16

Strength:

EMOM X5

Power Cleans

3 @ 70%

3 @ 75%

3 @ 78%

3RM attempt x 2 sets

 

EMOM x 5

Push Presses

3 @70%

3 @75%

3 @ 78%

3 RM attempt X 2

 

 

 

Start the clock and run 200m (short run)…….. 2:00 to get this done

at 2mins run 400m (around the building)……..3:00 to get this done

at 5 mins run 600m (around building and a short run)……6:00 to get this done

at 11 mins run 400m (around the building)…..3:00 to get this done

at 14 mins run 200m (short run)…… 2:00 to get this done

at 16 mins run 400m ( around the building) …. note your time.

If at any point you don’t finish within the time cap then sit one round out and begin at the top of the next round. If this happens your score is total distance not time for the last 400m.


Monday, 7-18-16

Strength:

Every 90 sec for 7 sets

Snatch

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 80%

3RM Attempt X 2

Back Squat

6 @ 70%

6 @ 75%

6 @ 78%

Then find your 6 RM

Complete as many rounds as possible in 10 minutes of:
10 burpees
20 Med Ball Cleans 20/14


Saturday, 7-16-16

2012 Reebok CrossFit Games Chipper

For time:

10 Overhead squat 155/105
10 Box jump overs 24/20
10 Thruster 135/95
10 Power clean 205/125
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power clean 205/125
10 Thruster 135/95
10 Box jump overs 24/20
10 Overhead squat 155/105


Friday, 7-15-16

Strength:

Every 90 sec for 5 sets

5X5 Push Presses

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar