crossfit's tag archives

11.16.14 CompWOD

Rest day

Saturday at 305

9:00 am Unloaded For time: 30 Kettle-bell swings (35/26) 30 Box jump overs (20") 30 Kettle-bell swings 30 Step back lunges (35/26) 30 Kettle-bell swings 30 Push-ups 30 Kettle-bell swings 30 Pull-ups 30 Kettle-bell swings 30 Burpees 10:00am Oly and CrossFit Warm-up 500 meter run then 3 rds, 5 Snatch grip DL 5 Snatch grip Push press 5 Overhead squat with pause rest as needed Weightlifting Snatch + Overhead squat (1+2)x5 Work up to heavy weight or add 5 lbs from last ...

11.15.14 CompWOD

Mobility as needed 3 rounds 10 GHD Sit-up 10 Good mornings(45/35) 10 Back squat Week 3/4 Deadlift 3x3+ (add 10 lbs from last week) Repeat previous week if you failed to make lifts. Gymnastics Weighted pull-ups 5-4-3-2-1, Perform 5 Legless rope climbs (15') for time Conditioning "Triple 3" Row 3,000 meters 300 double-unders Run 3 miles

11.14.14 CompWOD

Warm-up Mobility as needed Barbell warm-up for lifts Week 2 Oly 1) Cluster, work up to 80 of 1RM CNJ. 2x2 drop set 35lbs if 80% is over 220. Drop 20lb if 80% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220lb. Repeat last week if you failed to reach weight. 2) Front squat Work up to 90% of 1RM . 2x3 drop 35lbs down if 90% is over 220lb. Drop 20lbs if 90% is below 220lb. Add 10lb each week if working wt is more than 220lb and 5lb if less than 220...