042114

21 04 2014


Main – CrossFit

strength 1 (1 squat clean + 1 hang squat clean+1 jerk= 1)

1 squat clean + 1 hang squat clean+1 jerk= 1
take 15 min to build to a single.

Metcon (Time)

60 cal row buy in

3 rounds
10 HSPU
15 T2B
30 DU

L1
5 HSPU to ground or mats
10 T2B or K2E
20 DU or 90 singles

L2
10 hand release push ups
25 sit ups
90 singles
In order for rx to count head needs to make contact with the floor. ( DONT CHEAT YOURSELF.)





041814

18 04 2014


Main – CrossFit

Front Squat (2.2.2.2.2.2 increase weight)

041814 (AMRAP – Reps)

7 min AMRAP
5 Wall balls 25/16
5 KB swings 70/53
10 WB
10 KB swings
15 WB
15 KB swings
Keep increasing by 5 until the 7 min is up.





041714

17 04 2014


Main – CrossFit

Skill

rope climb

041714 (AMRAP – Rounds and Reps)

15 min amrap
15 box jumps 24/20
10 dead lift 115/75
5 push jerks 115/75

L1
20 box jumps/ step ups
95/65
9565

L2
plate jump
95/65
95/65





041614

16 04 2014


Main – CrossFit

Deadlift (2.2.2.2.2.2. stay @ 80%)

These should be touch and go and done with great form.

041614 (AMRAP – Reps)

12 min AMRAP
10 T2B
50 double unders
L1
20 sit ups
100 singles





041514

15 04 2014


Main – CrossFit

Hang Snatch (stay light work form)

041514 (Time)

10 burpees
10 push jerks #135/95
10 burpees
20 front squats #135/95
10 burpees
30 power cleans #135/95
10 burpees
L1 115/75
L2 95/65





041414

14 04 2014


Main – CrossFit

3 power cleans +1 jerk (5 sets stay at 70% of jerk)

041414 (Time)

1000 m row
3 rounds
10 OH squats 95/65
10 pull ups





041114

11 04 2014

Main – CrossFit

Overhead Squat (15 min. Stay light and work form)

041114 (7 Rounds for reps)

14 min EMOM
even min starting @0:00
AMRAP 5 snatches 75/45 5 over the bar burpees

ODD min: rest

Even min 0:00,2,4,6,8,10,12 you will complete as many reps as possible of 5 snatch and 5 over the bar burpees. Record score for each round.
ODD min you rest, goal of this workout is to stay consistent.








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