Day 3 – 10.18.17

Gymnastic Strength A. Supinated Grip Pull ups (palms facing you) with a 3s pause at the top – 4×6 Add a rep from last week if you can.  Strength B. Deadlift – 1×8@ 60%, 1×8@65%, 1×6@70%, 1×5@75, 1×3@80, 1×2@85 Conditioning C. With a running clock to 12 minutes C1. 0:00-4:00 For time 20 Power Snatch (105, 75) 20 OH Walking Lunges (with barbell and same weight) Rest remaining time C2. 4:00-8:00 500m row In remaining time AMRAP wall balls (30, 20) C3. 8:00-12:00 75 Air Squats In remaining time AMRAP Ring...

Day 2 – 10.17.17

Weightlifting A. Clean Grip Deadlift – 3×3 @ 100% of clean Use hook grip B. Clean (from blocks) 1×2@70%, 1×2@75, 1×2@80%, 1×2@85% 1×2@90% C. Split Jerk – 5×2 (60%, 70%, 80%, 85%, 90%) Conditioning D. Assault Bike :30/:30 (Calories) For 10 min – :30 on (same RPMs/watts for all 10 rounds), :30 off This is about what you can sustain. Do not go out too fast here. It’s not about the calories, it’s about the...

Day 1 – 10.16.17

Strength Test Warm up snatch with: Snatch press in, tall snatch, close grip OH and snatch deadlifts A. Snatch + Hang Snatch + OHS  – Every :90 complete weight Only 2 misses allowed at the weight listed within the :90. Whole sequence must be completed in order for that weight to count. All snatches are full snatches 125/85; 135/95; 145/100; 155/110; 165/115; 175/125; 185/135; 195/140; 205;145, 215/150, 225, 155 Strength B. Front Squat – 15 min for 1 RM We will be working on our front squat over the next weeks and will base percentages off of today’s 1 RM. Conditioning C. For time 30/25 cals assault bike 40 Dual KB Power Clean and Jerk (53, 35) 50 Toes to bar 10 min cap...

Day 5 – 10.13.17

Gymnastics EMOM 10: 5/2 strict HSPU + 5 Deadlifts (275, 185) You will complete both the HSPU AND deadlifts every minute Conditioning Crossfit Southie 16.2 – #SAFTBarbells Every 2 minutes – Clean and jerk (power is fine) 10 reps @ 155, 95 by 2:00 8 reps @ 185, 115 by 4:00 6 reps @ 205,135 by 6:00 4 reps @ 215,145 by 8:00 2 reps @ 235, 155 by 10:00 If you finish the series of reps before your time is up you can move onto the next round and start those weights. Once you do not clear a weight when that time is up, you are done. EXTRA Conditioning 8x 200M Run On 2 Minutes Run 8x 200M run on a 2 minute interval. Maintain your pace to with in 1 second for each 200M rep. The interval provides for a lot of rest so be sure to not go out too fast. The idea here is Speed Endurance. Maintain a pace that is challenging while still do-able for the 8...

Day 4 – 10.12.17

Weightlifting A. Touch and Go Power Snatch – EMOM 6 x4 reps, building. Start at 60% of 1 RM B.Back squat 4@50% 4@55% 4@60% 4@65% 3@70% 3@75% 3@80% 2@85% 1@90% 1@95% 1@100% Conditinioning C. 5-4-3-2-1 Ring Muscle ups Push Jerk (185, 135) 5 min cap Scaling options for ring muscle ups 5-4-3-2-1 Bar muscle ups 10-8-6-4-2 ring dips For weight – you should be somewhere in the 85%+ of 1 RM range so if these weights are very light for you then adjust...

Day 3 – 10.11.17

Accessory Work A. Snatch Grip Deadlift (2 reps @ 100%, 105%, 110%, 115% of snatch) B. Good Mornings – 4×10, building C. DB Row – 3×10/side, same weight Conditioning D. AMRAP 20 21 KB swings (70, 53) 15 burpee box jumps 400m run Goal is pacing. I want you to track how long each round takes. They should all be within 5 seconds of your fastest...