Toosday

Josh Everett at the 2008 CrossFit Games

(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90% - 1x1@95%
RECOVER 2min
2x10 @ 80%

(B) 3Rounds
25 x Wall Balls:9/6/4 - 10/9ft
20 x TTB
15 x Deadlifts:100/70/60

Snatches

CrossFit Games 2009 (the year we Affiliated) 

vs CrossFit Games 2014. WOW!

Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.


(B) For Time
200m Run
15 Power Snatch: 45/35/25
400m Run
12 Power Snatch: 50/40/30
600m Run
9 Power Snatch: 55/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Saturday Get together

Coming Soon! Are you ready?

FOR TIME
20 x Thrusters:43/30
5 Rnds of Cindy
15 x Thrusters
3 Rnds of Cindy
10 x Thrusters
1 Rnd of Cindy

EVA

5 Rounds
800m Run
30 x KB Swing:32/24/20kg
30 x Pullups

Squats

Juli from Paleomg.com

(A) Back Squat: 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
3x10 @ same as last week


(B) 12min AMRAP
15 x Russian KB Swings: 24/16
10 x Box Jump: 24/20 (Step Down)
30 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round

Clearly age is no barrier, 

Grandma 82 years old, if Granny can deadlift, so can you!

Compare HERE

(A) Deadlift 10-8-6-4-2

(Rest between sets is to be as long as takes to reload bar for next)

Note: You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

(B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 61/43/35
6 x Pushups
9 x Squats
Recover 1min between rounds.
NOTE: Only FULL rounds count

Saturday Catch Up + Competitor Prep

(A) Active Warm-Up and Stretch
5 MIN AMRAP
100 Single Unders
10/leg Lunge Matrix
10 Ab Mat Situps
10 Supermans
10 PVC Passthroughs
10 Pushups

(B) 4 Rounds of 20 Seconds of Work
Round 1 and 3: Left Leg Swing holding onto support
Round 2 and 4: Right Leg Swing holding onto support

(C) 4 Rounds of 20 Seconds of Work
Round 1 and 3: Iron Cross (See vid)
Round 2 and 4: Scorpions (See vid)

(D) 4 Rounds of 20 Seconds of Work:
Round 1 and 3: Spiderman Lunge
Round 2 and 4: Alternating Cossack Side Lunges

(E) Snatch + Clean & Jerk
 1@ 90-95% of 1RM - 1 @ current 1RM - 1 attempt at a new 1RM

NOTE: Build in load as reqd so your “Good to Go” on your first official lift.

Cool Down/Stretch

Friday 19/12/14

Happy Friday!

(A1) On alternating minutes perform (Increase Load in between sets as rqd)
Min 1: 1 x Clean + 1 x Front Squat
Min 3: 1 x Clean + 1 x Front Squat + 1 x Thruster
Min 5: 1 x Clean + 1 x Front Squat + 2 x Thruster


(A2) EMOTM x 6
1 x Clean + 1 x Front Squat + 2 x Thruster


(B) 21-15-9
Power Clean into S2O: 43/30
Pullups

Bench & Deads

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
15 x Wall Balls: 9/6kg - 10/9ft
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Wednesday

(A) Snatch Complex @75% of Snatch
Power Snatch + Hang Snatch + Snatch


(B) 2 Rounds Compare Here
800m run
20 x Power Snatch: 40/30/25
20 x KB Swing: 32/24/20
20 x Double Unders

Tuesday

(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
2x10 @ heavier than last week


(B) 4 Rnds
10 x DB/KB G2O: AHAP
10 x Box Jump Over: 24/20
250m run

MONDAY

(A) Clean & Jerk - Find a 1RM

(B) 10min AMRAP
10 x C2B Pull-ups
20 x KB Swings - 24/16kg (Russian)
40 x Double Unders
**You have 60sec MAX to complete your DU. If your not done in that time, drop for 3 burpees & move on.
YOUR 60sec BEGINS FROM YOUR 1st D/U REP.

FRIDAY

Yay!!

(A) Sumo Deadlift
TnG 5

(B) 3 Rounds (NFT)
15 x Box Jumps: 30/24
12 x HR Push-up
9 x Russian KB Swings: 32/24/20

Bench Re Test

(A) Bench Press: 50 reps@3/4 Bodyweight
Accumulate in as few sets as possible. Compare Here

(B) For Time
12 x Snatch: 55/35/30
Run 800m
50 x Double Under
9 x Snatch
Run 600m
40 x Double Under
6 x Snatch
Run 400m
30 x Double Under
3 x Snatch
Run 200m

20 x Double Under

WEDNESDAY

(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 70-75% of your 1-RM Snatch. High Hang today is between pockets & mid thigh. Same as last week, try & increase the load a little bit.

(B) AMRAP x12@61/43/38kg
12 x Deadlifts
 9 x Hang Power Clean
 6 x Jerks (any)
NOTE: Use one bar & same load throughout whole workout.

TUESDAY

(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%
IMMEDIATELY FOLLOWED BY
2 Sets x 10 reps @ 70%

(B) 4 Rounds
12 x Pullups
21 x KB Swings: 24/16/16
35 x Double Under

Monday

(A1) EMOTM x 5 @ 61/43/36kg
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead

3min RECOVERY

(A2) AMRAP x 4min
1 Power Clean + 1 Thruster + 1 Shoulder to Overhead


(B) 3 Rounds
15 x Wall-balls: 9/6/6kg - 10/9ft
10 x TTB

3min RECOVERY

1 x 400m Farmers Carry: AHAP
NOTE: Every time you stop & the weight hits the ground = 5 x Burpees on your return.

Saturday Open Box + Competitor Prep

Friday Special

(A) EMOTM x 10
Front Squat + Split Jerk
Sets 1&2@60% - Sets 3&4@70% - Sets 5&6@75% - Sets 7&8@80% - Sets 9&10@85%
Use Percentage from which ever movement is limiting for you. Eg: If you can Jerk more than your Front Squat, then use your Front Squat %


(B) EMOTM x 10
Evens: MAX Rep D/U in 30sec (Unbroken)
 Odds: 10 x Push Press
NOTE: Score is the amount of Double Under's performed from an "Unbroken" set. You have to stop at the 30sec mark.


(C) 15-12-9
Front Squat: 43/30
Pull-ups

Bench Press

(A) Bench Press: 8-6-4-8-6-4
Increase load on the second wave.

(B) For Time
Run 800m (4min Cap)
30 x Snatch: 52/36/28
Run 800m (4min Cap)

Deadlift

(A) Deadlift
Build in load to a TnG 5

(B) EMOTM x 5
5 x Sumo Deadlift: 70% Above
5 x Wall Ball

THEN 2min Recovery

AMRAP x 5
5 x Sumo Deadlift
5 x Wall Ball

NOTE: The first 5min block is "On the minute" & the second 5min block is "As Many Rounds"

Tuesday

(A) Back Squat: 1x5@55% - 1x5@65% - 1x3@75% - 1x2@85% - 1x2@90%

(B) For Time
Run 400m
15 x Clean & Jerk: 60/40
Run 600m
12 x Clean & Jerk
Run 800m
 9 x Clean & Jerk

Snatches & Ladders

(A) Every 30 seconds, for 10min (10 sets of each) perform the following:
Interval 1 (30s) – High Hang Snatch x 1 rep
Interval 2 (60s) – Snatch x 1 rep
NOTE: Perform both movements at 65-70% of your 1-RM Snatch. High Hang today is between pockets & mid thigh.


(B) Ladder- 15 Min AMRAP
1-2-3-4-5-6-7-8-9 etc……………
Box Jumps: 24/20
Russian KB Swings: 32/24
Sit Up to Get Up