February 1, 2014

A.

Build to a heavy snatch in 20 minutes

B.

Build to a heavy clean and jerk in 15 minutes

C.

400 m run with sandbag

21 Alternating DB snatches

21 Ring Dips

400 m run with sandbag

15 Alternating DB snatches

15 Ring Dips

400 m run with sandbag

9 Alternating DB snatches

9 Ring Dips

January 31, 2014

A.

Build quickly to 80% of your 1-RM Back Squat (3-5 total sets)

then… 

Three rounds for time of:

5 Back Squats @ 80%

15 Chest-to-Bar Pull-Ups

B.

As many rounds and reps as possible in, 4 minutes:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

rest 3 minutes...

C.

As many rounds and reps as possible in, 6 minutes:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

rest 3 minutes...

 

D.

For Time:

50 Double Unders

40 Bar-Facing Burpees

30 Box Jumps (24/20 in)

20 Power Snatches (115/75 lbs)

10 Bar Muscle Ups

*12 minute time cap

January 29, 2013

A.

6 sets of:

Push Jerk + Split Jerk

rest 2 minutes

B.

CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10' target/14lbs to 9' target) 

January 28, 2013

A.

Muscle Ups x 3-6 reps

Double Unders x 40-50 reps

Strict Toes-to-Bar x 8-10 reps

B.

Every 90 seconds for 15 minutes (10 sets)

Snatch x 1 rep

C.

For time:

1000m row

then…

21-15-9

Kettlebell Swing (32/24 kg)

Box Jump (30/24 in)

January 27, 2014

A.

Every minute on the minute, for 10 minutes:

Front Squat x 1 rep @ 85-90%

B.

Every minute on the minute for 10 minutes:

Clean & Jerk x 1 rep

C.

As many rounds and reps as possible in 7 minutes:

1 Chest to Bar Pull-Ups

1 Ground to Overhead (155/105)

2 Chest to Bar Pull-ups

2 Ground to Overhead

And so on..

January 25, 2014

A.

For time:

500 m row

Burpees Over the Erg x 50 reps

rest 3 mintues..

B.

As many rounds and reps in 5 minutes:

15 Kettlebell Swings (32/24 kg)

15 Hand Release Push-Ups with feet on a plate (45/25)

rest 3 minutes...

C.

As many rounds and reps in 5 minutes:

15 Chest-to-Bar Pull Ups

15 GHD Sit-Ups

rest 3 minutes...

D.

500 m row

Burpees Over the Erg x 50 reps

Try and match your score on Part A for Part D. Don't sandbag that shit either...I know how long it should take.

January 24, 2013

A.
Back Squat
Build quickly to heavy set of 10.

B.
EMOTM for 10 minutes:
Snatch x 1 rep

C.
EMOTM for 10 minutes:
Clean & Jerk x 1 rep

 

D.
Max reps in 8 minutes:
150 Double-under buy in,
then
15 Wall Ball
15 Toes-to-bar