WEDNESDAY 16/03/16

Category Archives: Speed

WEDNESDAY 16/03/16

A. Complete @ easy pace: Jog 400m or Row 500m 15 Tap Swings on Pullup Bar 15 V-Ups 20 Hollow Rocks Jog 400m or Row 500m B. EMOM 8: 2 Front Squat @ 65% of 3RM load   C. 3 Rounds For Time: 10 Pullups Run 200m 10 Toes-to-Bar Run 200m

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MONDAY 14/03/16

A. 4 sets @ easy pace: 5 Double Pause Back Squats 10 Dumbbell or Kettlebell Overhead Walking Lunges, light, alternating arms after 5 reps 30 Single Unders + 15-20 Double Unders B. 1 Back Squat @ 90% of 3RM load; 5 sets   C. 2 Rounds For Time: 15 Sumo Deadlift High Pulls, 60/40 75 […]

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MONDAY 29/02/16

A. 3 Sets @ Easy Pace: 5 Goblet Squats, 30X1 Tempo 6-8 Handstand Pushups 6-8 V-ups/V-Tucks B. 2 Back Squat; 5 sets with 4RM load Contolled descent, fast as possible ascent C. 27-21-15-9 Reps For Time: KB Sumo Deadlift High Pull, 24/16 Thruster, 45/30

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WEDNESDAY 24/02/16

A1. 3 sets @ easy pace: 10 Romanian Deadlifts, empty bar 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks 30 Single Unders + 10-15 Double Unders A2. 2 sets each: 5 Push Press 5 Power Jerk 5 Press in Split 5 Tall Jerk from Toes 5 Split Jerk B. Jerk 2-2-2, 3×2 C. As […]

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MONDAY 08/02/16

A1. 3 sets @ easy pace: 60 seconds single skips 60 seconds air squats A2. Volume accumulation: 6-12 Toes to Bar; 4 sets B1. 2 sets each: 5 Push Press 5 Power Jerk 5 Press in Split 5 Split Jerk B2. Jerk 3-3-3, 3×3 C. 4 Rounds For Time: 10 Overhead Squats, 60/40 20 Box […]

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THURSDAY 28/01/16

A1.¬†Coaches’ Choice A2. 2 sets of each: 5 Clean pull to knee 5 Clean pull to mid-thigh 5 Muscle clean 5 Tall clean 5 Clean B. EMOM 12: 2 Clean Notes Start at 65%. Add weight after no fewer than two, no more than four good sets. These are not touch-and-go. The goal here is […]

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FRIDAY 22/01/16

A. 8 minutes @ easy pace: 10 Barbell Good Mornings 10 Front Squats 10 Push Press 5 Strict Pullups B. EMOM 10: 2 Deadlift *Warm up to an approximate 5 rep max weight. Stay at that weight for all the doubles. *Explosive from the floor, lower slowly & under control on both reps C. CrossFit […]

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THURSDAY 14/01/16

A. 4 sets @ easy pace: 4 Touch-and-Go Power Cleans 4 Front Squats 4 Jerks 4 Tap Swings + 4 Toes-to-Bar *Light weight on the barbell complex. *Tap Swing + TTB complex to assist rhythm on TTB B. 3 Front Squat; 10 sets C. CrossFit Games Open Workout 13.4 As Far As Possible in 7 […]

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FRIDAY 18/12/15

A1. Narrow Grip OHS Series A2.¬†2 sets each: 5 Power Clean + Pause 5 Push Jerk + Pause B. Power Clean + Push-Jerk 3-3-3 to build 3-3-3 at same weight C. AMRAP 15 5 Front Squat (60/40) 7 Muscle-ups 9 Box Jump Over (24/20) Options: 5 Front Squat at lighter weight 7 Pull-ups/Dips 9 Box […]

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MONDAY 14/12/15

A. Any order: 30 Full Grip Front Squat 30 KB Goblet Step-ups 30 Bar kip B. 2 Front Squat; 10 sets Slow down/Fast up C. For time: 400m Run 30 CTB Pull-ups 400m Run 30 Pistols 400m Run 30 DB Push-Press (25/20) 400m Run 30 KB Swings (32/24)

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