Workout of the Day 5/22/2015

Weightlifting:

Clean and Jerk 80% x 1 x 7

Conditioning:

Performance –
For Time:
20 Box Jumps 30/20
10 CTB Pull ups
20 Box Jump Overs 24/20
10 Pull ups
20 Burpee Box Jumps 24/20
10 Bar Muscle ups

Fitness –
For Time
20 Box jumps / step ups
10 Pull ups / ring rows
20 Box jumps overs / step ups & overs
10 Pull ups / ring rows
20 Burpee box jumps / burpee box step overs
10 Pull ups / ring rows

Workout of the Day 5/21/2015

Strength:

Deadlift 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
Partner “Sweeney Six Six Six”” *** For total time
6 Rounds For time
6 Deadlifts 135/95
6 Front Squats 135/95
6 Shoulder to Overhead 135/95″

*Each partner does 1 round then switch partner resting while other is working

Fitness –
Partner “Sweeney Six Six Six”” *** For total time
6 Rounds For time with DB
6 Deadlifts
6 Front Squats
6 Shoulder to Overhead

*Each partner does 1 round then switch partner resting while other is working

Workout of the Day 5/19/2015

Strength:

Press 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
EMOM 12:00
Power Snatch 60%x3 Touch and go
1 Rope Climb

Fitness –
EMOM 12:00
6 DB Snatch (alt every 3 reps)
10 Pull ups / Ring Rows

Workout of the Day 5/18/2015

Strength:

Back Squat 6 @ 9 (load drop) 4-6% Fatigue

Conditioning:

Performance –
12-9-6-3
Power Cleans 185/125
HSPU

Fitness –
12-9-6-3
Power Cleans / DB Pwr Cleans
DB Strict Press / Negative HSPU

Workout of the Day 5/16/2015

Strength:

Make up

Conditioning:

Surprise!

Workout of the Day 5/15/2015

Strength:

Front Squat
3@7 3@8 PLUS 3 REPEAT sets

Conditioning:

Performance –

AMRAP 20:
7 Front Squats (95/65)
7 Toes to Bar
7 HSPU

Fitness –

AMRAP 20:
7 Goblet Squats
7 Knees to Elbows
3 Wall Walks

Workout of the Day 5/14/2015

Strength:

Bench Press
7@7 7@8 Plus 3 REPEAT sets

Conditioning:

Performance –

13 Min AMRAP
12 Burpees
8 Chest to Bar Pullups
200m Run

Fitness –

13 Min AMRAP
12 Burpees
8 Jumping Pullups
200m Run

Workout of the Day 5/13/2015

Strength:

Deadlift
3@8 3@ 9 Plus 1 Down Set (5% load drop

Conditioning:

Performance –

Run 800m
25 OH Squats 75#/55#
50 Situps
75 Double Unders
25 SDLHP 75#/55#
50 Box Jump Overs

Time Cap: 20 Mins

Fitness –

Run 800m
25 OH Squats
50 Situps
225 Single Unders
25 SDLHP
25 Box Step Overs

Time Cap: 20 Mins

Workout of the Day 5/12/2015

Weightlifting:

Performance –
Clean & Jerk 70%x(1+2), 75%x(1+2), 80%x(1+2)x2-3

Fitness –
Clean w/pause below knees + Clean + Jerk, 5 sets

Conditioning:

Performance –

12-10-9-6-3

DB Thrusters (Heavy)
KB Swings 53/35
Stritct Pullups
V-Ups

Time Cap: 15 Mins

Fitness –

12-10-9-6-3

DB Thrusters (Heavy)
KB Swings 53/35
Pullups or Ring Rows
Tuck Ups

Time Cap: 15 Mins

Workout of the Day 4/21/2015

CrossFit

Strength:

Performance –

Back Squat
10×3 @ 62.5-72.5%
*All reps shoud be smooth and as fast as possible

Fitness –

Back Squat 5 @ 7, 5 @ 8, repeat 3 sets

Conditioning:
For Total Time:
Run 800m
rest 2:00
Run 600m
rest :90
run 400m
rest 1:00
run 600m
rest :90
run 800m

Weightlifting

Performance:
Snatch 70%x2, 77.5%x2, 82.5%x2x2-3

OH Squat
3@7 3@8 Plus 2 REPEAT sets

Clean + Hang Clean + Clean from Hip 55%x2, 60%x1, 65%x1, 70%x1, 72.5%x1x2-3

No Hands Snatch from Blocks 50%x3, 57.5%x3, 62.5%x2x3-4

OH Jerk Ladder
3×8 @ 50%

Technique:
High Liftoff + Snatch, 5 sets

OH Squat 5 x 3

High Lift-off + Clean 5 sets

Back Rack Jerk Ladder 5 x 8