box jump's tag archives

07.18.14

Warm-up 1) Mobility as needed 2) Practice Kettlebell snatch. Work up in sets of 3/arm using the heaviest load possible Gymnastics 3) Push B Barbell 4) No foot Power snatch 3x3 5) No foot Power CNJ 3x3 Do not perform these touch and go. Reset after each lift and perform without moving feet. Aim to set up your feet in your receiving position as a means to be able to get under bar faster. Conditioning 6) 3 rounds for time: 25 KBS(70/53) 15 Regional standard Box jumps(24/20) 5 ...

05.20.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) 1-3 rds, 3 Muscle snatch/ 3 Snatch PP/ 3 Pressing snatch balance(3 sec hold)/ 3 OHS(3 sec hold)/3 Sotts press Barbell 3) Snatch 8x2 (add weight from last week) 4) Sotts press 5x3 5) Front squat 5-5-5-3-1+ (75-75-75-85-95%) Superset 5-10 Strict HSPU after each set, use appropriate scaling Conditioning 6) For time: 500 meter run 1 legless rope climb-15' 20 Box jump (24/20) 1 Legless rope climb 20 KBS (70/53) 1 Legless rope climb 20 Box jump 1...

05.11.14

Warm-up 1) ) 30 Jack variations/ 10 walk-out + Push-up/ 20 GHD-sit-up/ 20 Hip extension Barbell 2) *Deadlift 5-5-5-5-5+ (65-65-65-75-85%) add 10lbs to TM *Superset 3-5 Muscle-ups after each set 3) Weighted GHD sit-ups 3x8 Conditioning 4) For time: 10-1 Box jump (30/24) 1 Rope climb (18') after each set

04.11.14

Warm-up 1) 3K Partner row, break up into even sets, focus on transitions in and out of rower, 2) Practice HS walk with partner 60-100' 3) Work up to max DBS for day for each arm Barbell 4) Power clean + 1 jerk 5-5-5-5-5+ (65, 65, 65, 75, 85%) Perform the jerk after the last power clean Conditioning 5) Perform as M/F team alternating rounds 8 rds (4 each) 10 Dumbbell snatch (75/50) 10 Box-jumps (30/24) 200 meter sprint rest as needed 6) For time: 80 HSPU 400 Dubs Divid...

03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...