December 2015

 
8:00a Team Training
Gymnastics Skill
 
For total reps:
Every 1:00 for 10:00
Odd min: Hang Split Power Clean (BK) 185/125
Even min: Ring Muscle-ups
(choose reps prior to start. unbroken)
 
Sprint Drill & Plyometrics
 
“Half Murph”
For time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
(bring a weight vest if you have it)
 
PNF Stretch
________________
 
Weightlifting
Snatch
80% 2×2
85% 2×1
90% 1×1
 
Clean + FS + Jerk
Work up to Heavy (1+2+1)
-then-
3x (1+2+1) @ 90% of above
 
Back Squat
85% 1×5
75% 3×8
 
GHD Situps
4×15 -unweighted

New Years Day!
10:00a-12:00p Open Gym
4:00p-6:00p Open Gym
_____________

CrossFit
Hang Power Clean (BK)
Work to a heavy set of 4
85% of heavy set: 4×3
 
3 rounds for time:
300m Row
45′ Walking Axle Bar Lunge 90/70
15 Handstand Push-ups
~then~
AMRAP 3:00
Ring Dips
_______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Snatch + 1 Snatch Grip Thruster (from back)
(add 10lbs/5lbs each set)
 
10:00 to establish:
3RM Clean (t&g)
 
Back Squat
Work to a heavy set of 3
85% of heavy set 3×2
 
AMRAP 7:00
7 Burpees to a 6″ reach
7 GHD Sit-ups
7 Box Jump 24/20
_________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Snatch + 1 Snatch Grip Thruster (from back)
(add 10lbs/5lbs each set)
 
Back Squat
Work to a heavy set of 3
85% of heavy set 3×2
 
For total Reps + 3RM:
AMRAP 9:00
9 Burpees to a 6″ reach
9 Toes to Bar
9 Box Jump 24/20
~then~
6:00 to establish:
3RM Clean (t&g)
~then~
AMRAP 3:00
9 Deadlifts 275/185
9 Bar Facing Burpees
_________________
 
Weightlifting
Rest

 

New Years Eve!!
12:00p-4:00p Open Gym
____________

CrossFit
Rest
____________

Competitor 1&2
Rest
____________

Weightlifting
Slow Pull Snatch
4×2 -choose weight-

Push Press
Work up to heavy Single
– then -
3×3 @ 85% of heavy Single

Pause Front Squat
70% 4×3

Barbell Rows
4×8 -choose weight-

 

CrossFit
Push Press
Work to a heavy set of 4
85% of heavy set: 4×3
 
For time:
30 Calories on The Assault Bike
20 Ring Push-ups
30 Russian Kettlebell Swings 70/44
20 Burpees to a plate
30 Parallette Pass Throughs
20 Burpees to a plate
30 Russian Kettlebell Swings 70/44
20 Ring Push-ups
30 Calories on The Assault Bike
_________________
 
Competitor 1
Front Squat & Jerk
Work to a heavy set of 3
85% of heavy set: 3×2
 
Close Grip Bench Press
Work to a heavy set of 8
85% of heavy set 5×5
~superset~
Weighted Chin-up
Work to a heavy set of 5
85% of heavy set 5×3
(Rest 2:00 between super sets)
 
For total reps:
Every 1:00 for 10:00
Odd min: Legless Rope Climbs
Even min: Strict Handstand Push-ups
(Start every minute with 20 Double unders)
_____________________
 
Competitor 2
Front Squat & Jerk
Work to a heavy set of 3
85% of heavy set: 3×2
 
Close Grip Bench Press
Work to a heavy set of 8
85% of heavy set 5×5
~superset~
Weighted Chin-up
Work to a heavy set of 5
85% of heavy set 5×3
(Rest 2:00 between super sets)
 
With a partner for time:
50 Strict Handstand Push-ups
7 Legless Rope Climbs
(Share work anyhow)
 
AMRAP 10:00
30 Double unders
15 Snatches 75/55

Independent Session
30min Sustained Conditioning (70-80% MHR)

_____________________
 
Weightlifting
Clean High Pull + Clean
90% 2x (1+1)
80% 2x (1+1)
 
Clean Pull
3×4 -choose weight-
 
Back Squat
4×4 @ 90% of Heavy 4
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-
CrossFit
“Brad Shaw”
10 Rounds for time:
3 Handstand Push-ups
6 Deadlifts 225/155
12 Pull-ups
24 Double unders
___________________
 
Competitor 1
Hang Power Clean (AK)
Work to a heavy set of 3
85% of heavy set: 3×2
 
10 attemps to establish:
Max Stone Load to 48″

3 rounds for time:
300m Row
30′ Hand Walk
15 Toes to Bar
30 Air Squats

For time:
30-30-30-30-30
Double unders (unbroken)

_____________________

 
Competitor 2
Hang Power Clean (AK)
Work to a heavy set of 3
85% of heavy set: 3×2
 
AMRAP 3:00
DBall Over the Shoulder 150/100
(alternate reps with a partner)
 
3 rounds for time:
15 GHD SIt-ups
30′ Hand Walk
15 Box Jump Overs 24/20
 
6 rounds for time:
500m Row
(rest 1:00)
______________________
 
Weightlifting
Power Snatch + Drop Snatch
80% 3x (2+1)
 
Rack Jerk
85% 3×1
90% 3×1
 
Press
65% 1×3
74% 1×3
81% 1×3+ (amrap)
 
Barbell Situps
4×5 -choose weight-
 
Weighted Dips
4×8 -choose weight-
CrossFit
Front Squat
Work to a heavy set of 4
85% of heavy set: 3×3
 
For total time:
400m Run
~then~
3 rounds:
14 Over the Box Jumps (24/20)
7 Clean and Jerks 135/95
14 Toes to Bar
~then~
400m Run
___________________
 
Competitor 1
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)

Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2
 
AMRAP 3:00
Rope Climbs
(alternate reps with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 15 Wall Ball Shots 20/14
(choose reps prior to start. unbroken)
_____________________
 
Competitor 2
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)


Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2

For time with a partner:
50 Pull-ups
3 Rope Climbs
30 CTB Pull-ups
2 Rope Climbs
10 Bar Muscle-ups
1 Rope Climb
 
AMRAP 14:00
7 Ring Muscle-ups
50 Wall Ball Shots 20/14
100 Double unders
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
______________________
 
Weightlifting
Snatch High Pull + Snatch
90% 2x (1+1)
80% 2x (1+1)
 
Snatch Pull
3×4 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-

10:00a-2:00p Open Gym

Merry Christmas!!

Christmas Eve!!

9:00a-12:00p Open Gym
11:00a-12:00p Posterior Chain Class

CrossFit
For load:
Every 1:00 for 10:00
1 Deadlift
(make consistent increases)
 
5 rounds for reps + calories:
:30 Assault Bike for calories
:30 Rest
:30 Kettlebell Swings 53/35
:30 Rest
:30 Double unders
:30 Rest
________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 Clean from blocks
(add 10lbs/5lbs each set)
 
15:00 to Establish:
2RM Back Squat
 
3 rounds for total reps:
Chest to Bar Pull-ups
(rest :30)
 
Open 12.2
AMRAP 10:00
30 Snatches 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Reps Snatch 210/120
(Snatches may be Power or Full)
__________________
 
Weightlifting
Snatch
90% 2×1
80% 3×1
 
Clean + Jerk
90% 1+1
80% 2+1, 2+1
 
Back Squat
Work up to Heavy 4
-then-
2×4 @ 90% of Heavy 4
 
AMRAP 1:30
Abmat Situps
 
Face Pulls
4×10 -choose weight-