091814

18 09 2014


Main – CrossFit

Metcon (Time)

15-12-9 Power Snatch 115/75
30-24-18 burpees





091714

17 09 2014


Main – CrossFit

Metcon (No Measure)

EMOM 9
3 rounds
1st min 3 clean and jerks @#50 under PR
2nd min 2 clean and jerks @#40 under PR
3rd min 1 clean and jerk @#30under PR

Metcon (Time)

2 mile run for time





091614

16 09 2014


Main – CrossFit

Push Press (5@60% 5@70% 5@80% )

Find your numbers off your training max

Metcon (Time)

3 RDS
10 HSPU
20 T2B
400 m run

L1
HSPU w mat
K2E

L2
HSPU from box
K2E from floor.





091514

15 09 2014


Main – CrossFit

Front Squat

5@60%, 5@70%, 5@80%
Use 90% of your training max

Metcon (Time)

100 DU buy in
21-15-9
KB Swings 70/53
Box Jumps 24/20
100 DU buy out

L1
53/35
20/20 step ups

L2
44/25
20/ 4 plates step ups





91314

13 09 2014


Main – CrossFit

Metcon (Time)

Buy in: 250m row
3 rounds:
10 Snatch 95/65
15 Pull ups
30 DU
10 HSPU
15 Russian Twist 35/55 (over+ over=1)
Buy out: 250m row





091214

12 09 2014


Main – CrossFit

1 Power clean+2 front squats+1 jerk

15 min to find heavy single

Metcon (AMRAP – Reps)

4 min amrap
4 snatch #135/95
8 burpee
4 min rest
4 min AMRAP
4 OH squat #135/95
8 bupree

L1 115/75
L2 95/65





FUNDAMENTALS 3

11 09 2014


Main – FUNDAMENTALS

Warm-up

(No Measure)

BEAR CRAWL
PVC FRONT SQUAT
PVC DEADLIFT

Mobility

(No Measure)

QUADS
HAMSTRING
SHOULDERS

MOVEMENTS

PRESS
PUSH PRESS

WOD:

Back Squat (10 MINUTES TO WORK FOR A 1 REP MAX)

DISCUSSION

GENERAL HEALTHY EATING. MEATS, FRUITS, VEGGIES, NUTS AND SEEDS. NO GRAINS, PROCESSED SUGARS OR PROCESSED FOODS. MINIMAL AMOUNT OF DAIRY.








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