Monday - 020315
Strength: 5 sets for maximum load: Hang Power Clean + Jerk (2+1) Metcon: 2-4-6-8-10-12-14-16-18-20 reps of: Burpees Kettlebell Swings (#24/16)
Latest
Sunday - 010315
Strength: Weighted Pullups 3-3-3-3-3 Metcon: "Sweaty Balls" For 2 Rounds, each station 1min, all movements with a Medball (#10/6): DeadLift Push Press Walking Lunges Over-the-ball Jumps Squats Pushups Wallball Shots Situps Burpees 200m Run (no 1min cap)
Saturday - 280215
CrossFit Open 2015 15.1: Complete as many rounds and reps as possible in 9 minutes of: 15 Toes-to-bar 10 DeadLifts (#52/35) 5 Snatches (#52/35) 15.1a: 1-rep-max clean and jerk 6-minute time cap
Friday - 270215
Skill: Kettlebell Snatch Metcon: 6 Rounds for time: Run 200m 10 Kettlebell Snatches (#24/12) 10 Lunges w/ KB overhead (#24/12)
Thursday - 260215
Skill: 15min of Single/Double/Tripple Unders practice Strength: Weighted Ring-Dips 5-4-3-2-1 Add weight between the sets Metcon: AMRAP in 12min of: 10 Deadlifts (#100/60) 15 Hand Release Push Ups 35 Double-Unders
Wednesday - 250515
Skill: Power Snatch Metcon: 4 Rounds: 5 Power Snatches (#40/30) 10 Toes-to-bar 20 Bar Lateral Jumps
Tuesday - 240215
Strength: Back Squat 5-5-5 Metcon: AMRAP in 10min of: 5 Push Press (#50/35) 8 Jumping Lunges 5 Strict Pullups Cash-out: Tabata Hollow body rocks + Superman (alternating)
Monday - 230215
Strength: EMOM 7min: Max Unbroken Strict Pullups Metcon: 5 Rounds: 15 Box Jumps 10 Front Squats (#60/40) 15 V-Ups
Sunday - 220215
Skill L-Sit Hold - accumulate 120sec Metcon: In Pairs: AMRAP in 25min of: 5 C&J (#60/40) 10 Ring Dips Run 400m (together) *Partner A does 5 C&J + 10 Ring Dips, then Partner B does 5 C&J + 10 Ring Dips and then both runs
Saturday - 210215
Skill: Kipping/Butterfly Pullups Strength: Press 3-3-3 Metcon: 3 Rounds for time: 15 Pullups 30 Air-Squats 50 Double Unders
Friday - 200215
Skill: Kipping/Butterfly Pullups Strength: Press 3-3-3 Metcon: 3 Rounds for time: 15 Pullups 30 Air-Squats 50 DoubleUnders
Thursday - 190215
Skill: HSPU Metcon: 10 Rounds for time: 3 HSPU 4 DeadLifts (#100/60) 5 Rollups