19/02/2016

Strength:

1. Front Squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Front Squat
	kg	R	A
Date	19/02/2016
Warm Up	40,0	5
	47,5	5
	57,5	3
70%	65,0	3
80%	72,5	3
90%	82,5	3+

1. Snatch 5×2 TnG Squat Snatch

Work Capacity: Complete the following for time: 3 Rounds:

10 C2B PU

10 Front Squats,  65kg/50kg

10 Burpees

Directly into…

21-15-9:

-Clean and jerk (60kg/ 42kg)

-Pull ups

Gymnastics Conditioning

10 sets of 2 unbroken muscle ups

18/02/2016

Strength:

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	17/02/2016			17/02/2016
Warm Up	62,5	5		45,0	5
	77,5	5		55,0	5
	92,5	3		67,0	3
70%	105,0	3		77,0	3
80%	120,0	3		87,0	3
90%	135,0	3+		97,0	3+

Work Capacity: “HEATHER” 3 Rounds For Time

550 meter Row

12 Deadlifts (100 kg/70 kg)

21 Rings Dips

Core: For max reps:

-Tabata toes to bar

*Tabata = 8 rounds, 20 seconds on, 10 seconds off

16/02/2016

Strength:

1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 3x hang squat clean thruster (Work up to max triple for the day)

-Even minute: 30 second max rep burpee over barbell

Work Capacity: Complete as many reps as possible in 12 minutes of:

-5x deadlift (82,5kg/56kg)

-10x box jump (24in/20in)

-10x deadlift  (82,5kg/56kg)

-10x box jump (24in/20in)

-15x deadlift  (82,5kg/56kg)

-10x box jump (24in/20in)

-20x deadlift (82,5kg/56kg)

-10x box jump (24in/20in)

*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are up.

Conditioning: Complete 50-40-30-20-10 reps for time of:

-Row (Calories)

-Rest 2 minutes

*Hit this at threshold pace, hence why I’m giving you full recovery. Goal is to give you a reference in exactly how far and how long it takes you to hit each of the prescribed about of calories on the ERG.

15/02/2016

Strength:

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Pull ups: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	15/02/2016			15/02/2016
Warm Up	50,0	5		32,0	5
	62,5	5		37,0	5
	72,5	3		45,0	3
70%	85,0	3		52,0	3
80%	95,0	3		60,0	3
90%	105,0	3+		65,0	3+

Work Capacity: Complete the following for time:

-50x Calories Row

-25  thrusters (42/30)

-50x Calories row

-25x overhead squat (42/30)

-50x Calories row

-25  thrusters (42/30)

Core: For time:

-400m farmers walk (Body weight)

*Farmers walk is a yoke carry or use a barbell in the back rack position.

12/02/2016

FRIDAY – JANUARY 22

Posted January 22nd, 2016 by Beau Burgener & filed under CrossFitter WOD, WOD.

Strength:

1) Hang Clean: 10 rounds – Every 2 minutes, perform:

 -2x power clean + 1x hang squat clean (Work up to a max for the day.)

2) Front Squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Front Squat
	kg	R	A
Warm Up	45,0	5
	55,0	5
	65,0	3
65%	65,0	5
75%	75,0	5
85%	85,0	5+

Work Capacity: Complete 5 rondas  for time of:

-6 Strict HSPU

-9 Front Squats (195#/125#)

-12 Burpees

Core: 3 rounds, not for time:

-10x weighted barbell back extensions (AHAP)

-10x medball GHD sit ups (30#/20#)

*Apologize for the confusion, system error. In the future, if the workout isn’t posted, look in the WOD section of the website.

11/02/2016

Strength:

1) Deadlift,  Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Bench Press, Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Warm Up	70,0	5		50,0	5
	85,0	5		60,0	5
	100,0	3		70,0	3
65%	105,0	5		75,0	5
75%	120,0	5		85,0	5
85%	135,0	5+		95,0	5+

Work Capacity:  Crossfit Open WORKOUT 11.2

Complete as many rounds and reps as possible in 20 minutes of:

9 Deadlifts (70kg)

12 Push-ups

15 Box jumps (24")