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WOD Archive - April 2013

Tuesday April 30 2013
crossfit reebok 1
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 65%

2.one and 1/4 back squat: 5 sets x 3 reps at 65%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Myofascial release. Then range of motion drills and mobility exercises. Next, perform a 30 minute trail run.

Strength: Cleans - 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.

Work Capacity: Complete as many rounds as possible in 12 minutes of:
10x pull ups
15x hang power snatch (75#/55#)
20x push ups

Core: 100x sit ups



Comments (0)

Monday April 29 2013
cody man + mikey!
monday: junk yard dog+burgener warm up + skill transfer snatch.

snatch+drop snatch: work up to 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1x3 (drop snatch is all about speed under bar....you get no leg drive! all one gets is a violent driving your body under bar with the arms!!
snatch pull while standing on a 1 to 2" block: 90%x3, 95%x3, 100%x3
sn pp: 5 x 5, 4, 3, 2, 1 going as heavy as you can
kb swings or db swings: 3 x 15
chins: 25 total
evil wheel: 3 x 10



CrossFitters

Warm Up: Myofascial release. Next, run, row or air dyne for 10 minute, and range of motion drills and mobility exercises. Then, 1x pause front squat (hold for 3 seconds in the bottom position) + 1x front squat. Work up to a max for the day in 10 reps or less.

Strength: Snatch - 3 sets x 3 reps @ 75%-85%. If you are feeling good, then perform your last set at 85%, but if you are beat up, then stay at 75% for all 3 sets.

Work Capacity: Complete 5 rounds for time of:
Run 400m
20x DB thrusters (50#/30#)
10x toes to bar

*Rest 10 minutes, then...
Perform as many back squats as possible in 2 minutes with (100kg/70kg)

Core: 3 rounds - 20x GHD sit ups, 10x weighted back extensions (45#/25#)



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Sunday April 28 2013
my grandson!!
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday April 27 2013
work starting position
saturday:


front sqt: 3, 2, 1, 1, 1, 1, 1 no more than 10 reps.

rest 10 min

snatch: work up to a max lift. then back off 10 kg and do a single, another 10 kg and another single.

rest 15 min

clean and jerk: work up to a max lift for the day and leave it there.

CrossFitters

Olympic lifting WOD or rest day



Comments (0)

Friday April 26 2013
what is wrong here?
friday:

rest day!

CrossFitters

Warm Up: 5 minutes of air-dyne. At the top of every minute, sprint 10 seconds. Then work up to a 1 RM muscle snatch.

Strength: Snatch - (80%x2, 85%x1, 90%x1) x 3 rounds.

Work Capacity: Complete 5 rounds for time:
5x deadlift (275#/225#)
10x burpee box jumps
40x double unders

Core: 400m farmers carry (70# KB/53# KB)



Comments (1)

Thursday April 25 2013
great box....great people!
thursday: junk yard dog+burgener warm up + skill transfer exercises.

1. back squat: 10 sets x 3 reps at 60%

2. pause front squat: 5 sets x 3 reps at 60%

3. abs: your choice 100 reps!

CrossFitters

Warm Up: Row 500m, then range of motion and mobility work with bands.

Strength: Work up to a 3 RM back squat, then back it down 10kg and perform 3x3.

Work Capacity: "Jackie". Complete the following for time:
Row 1,000m
50x thrusters (45#/35#)
30x pull ups

Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x Reverse hypers (AHAP)



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Wednesday April 24 2013
what can i say!
wednesday: junk yard dog+burgener warm up+ skill transfer exercises.


1. clean and jerk: warm up to 70%x2, (75%x2, 80%x1, 85%x1)3
2. clean pull: 100%x3, 110%x2x2
3. push press: 5 x5 med weight on last set.
4. glute ham hypers: 3 x 10
5. evil wheel: 3 x 10

CrossFitters

Warm Up: Complete 10 rounds of the following -
30 second max effort air dyne
30 second rest
30 second KB swing (24kg/16kg)
30 second rest

Strength: Work up to a 1 RM power clean. Then, 10 rounds, every minute on the minute perform:
2x power clean (80% 1 RM)
5x push ups

Work Capacity: Complete as many rounds as possible in 12 minutes of:
20x ball slams (30#/20#)
200m sprint

Cardio: 20 minute trail run



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Tuesday April 23 2013
lift off\'s!
tuesday: junk yard dog+burgener warm up + skill transfer exercises.

1. front squat: 10 sets x 3 reps at 60%

2. pause back squat: 5 sets x 3 reps at 60%

3. abs: your choice 100 reps!

CrossFitters

Warm up: Work up to a heavy pause front squat

Strength: Snatch - Work up to a heavy double and perform 3 sets at that weight.

Work Capacity: Complete 3 rounds for time:
20x back squat (135#/95#)
15x pull ups
10x overhead squat (135#/95#)

*Rest 5 minutes, then:
5x100m sprints (rest as needed between sprints)

Core: 3 rounds - 10x strict toes to bar, 10x weighted back extensions, 5x negative pull ups



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Monday April 22 2013
geezer has mobility
monday: junk yard dog+burgener warm up + skill transfer snatch.

snatch+ohs: work up to 70%x1+3, 75%x1+3, 80%x1+2, 85%x1+1x3
snatch pull: 100%x3, 110%x3, 120%x3
sn pp: 5 x 5 going as heavy as you can
kb swings or db swings: 3 x 15
chins: 25 total
evil wheel: 3 x 10

CrossFitters

Warm Up: Air-dyne 10 minutes

Strength: Complete 30 rounds of the following:
Every minute, on the minute 1x clean @ 80%1 RM

Work Capacity:Complete 5 rounds for time of:
250m row
1x 25m prowler push (medium weight)
250m run
10x ring dips

Core: 50x GHD sit ups



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Sunday April 21 2013
VRBO IN BREWSTER, MA. v=vacation, r=rentals, bY, O=owners. check it out.
sunday:

Olympic lifters and CrossFitters
rest day!!!




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Saturday April 20 2013
drive thru
saturday:

1. fs--heavy single in less than 8 reps.

2. snatch: work up to a heavy single.

3. fs: heavy single in less than 4 reps.

4. cln and jerk: work up to a heavy single.

5. abs: 100 reps your choice.

CrossFitters

Olympic lifting WOD



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Friday April 19 2013
mill south pond in brewster, ma.
friday!! rest day

CrossFitters (Last week of this 20 week program!)

Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM front squat.

Strength: Front squat - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps of:
Squat clean + thruster (135#/95#)
Pull ups
GHD sit ups

Rest 5 minutes, then...

Sprit 800m for time.

Core: 1x max plank hold



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Thursday April 18 2013
great finish!!
THURSDAY: JUNK YARD DOG + BURGENER WARM UP.


1. clean and jerk: work up to a heavy single!! back off to 90%X1, 85%X1, 80%X1 WORK SPEED AND DRIVE THRU!

rest 20 minutes.

2. front sqt: you should still be warm. work up to a heavy single.

rest 10 minutes

3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.

4. chins: 25 total

5. good mornings x 5 reps x 3 sets. back goes to the same angle as when one is pulling!

6. evil wheel... 3 x 15

CrossFitters (Last week of this 20 week program!)

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM push press.

Strength: Push press - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: Complete the following for time:
Row 1,000m
30x pull ups
Row 1,000m
30x toes to bar

Core: 3 rounds - 20x seated Russian twist (25#/15#), 5x Romanian deadlift (100% clean)



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Wednesday April 17 2013
drive thru for the jerk
WEDNESDAY!!



1 muscle snatch: work up to a max muscle snatch. this should take no more than 5-6 reps.

2. snatch: wave snatches: work up to 75%x1, 80%x1, 85%x1, 77%x1, 82%x1, 87%x1, 79%x1, 84%x1, 87%x1.

rest 20 mintues.

3. sn halting deadlifts: work the pull to just above the knees, halt the pull...hold 3 sec, slowly lower the bar to the floor. these are position pulls....working the lift off....and the eccentric strength of lowering the wt. is good too. work 3 sets of 3-5 reps. work as heavy as you can maintaining correct posture and pulling position.

4. snatch pushpress. 5 sets x 5 reps. go as heavy as you can for the last 2 sets.

5. chins: 20 total

6. abs: your choice!!

CrossFitters

Warm Up: 5 minutes of stationary bike with progressively increased intensity. Then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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Tuesday April 16 2013
brothers playing with mikey!!!
TUESDAY!! junk yard dog+burgener warm up+skill transfer exercises.


1. clean and jerk: work up to 80%x1x5 resting 90 sec between sets.

rest 15 minutes.

2. sn pp+ohs: 2+2 that is 2 sn pp then 2 ohs in that order. go up to about 90% feel for 4-6 sets total.

3. good mornings x 10 x 3 sets (only go down to the same angle that your back would be when snatching from mid thigh)

4. hanging leg raises x 10 x 3 super set the good am's with the abs.

CrossFitters (Last week of this 20 week program!)

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: Complete 5 rounds for time of:
Run 400m
10x hang power clean (115#/85#)
15x thrusters (115#/85#)

Core: 100x sit ups




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Monday April 15 2013
SISTER-HOOD!!
monday: junk yard dog, burgener warm up, skill transfer exercises, 3 pos snatch 3 reps at each position. see how long this takes you and understand WHY one would do these exercises....what is the purpose of each movement.

1. front sqt: work a heavy single

rest 15 minutes

2. snatch: work up to a medium single, but not max. then....take 85% of that weight x 1 x 3 sets. then take 80% of that single x 1 x 3 sets.
rest 15 minutes.

3. back sqt: work up to a single with 80-85% of your best CLEAN!!

rest 10 minutes

4. rack jerks bnk: WORK ON THE DIP AND DRIVE UNDER. WORK SPEED!! WORK UP TO A HEAVY SINGLE.
5. chins: 25 total

6. box jumps: 25 total 36-48" box depending on your ability. tuck jumps if you do not have a box.

7. back and abs, you call.

CrossFitters (Last week of this 20 week program!)

Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 98% of your 1 RM back squat.

Strength: Back squat - 10 sets x 1 reps @ 98% 1 RM

Work Capacity: "Amanda". Complete 9-7-5 reps of:
Squat snatch (135#/95#)
Muscle up

*Rest 5 minutes then:

Row 1,000m for time

Core: 3 rounds - 20x GHD sit ups, 5x good mornings (heavy and increase weight each round)



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Sunday April 14 2013
HIP STRETCH
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday April 13 2013
0n sage\'s blog!!
saturday:

1. snatch: heavy single

rest 15 min

2. cln and jerk: heavy single

rest 15 min

3. front squat: heavy single

CrossFitters

Olympic lifting WOD



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Friday April 12 2013
MAKES SENSE TO ME!!
rest day!

CrossFitters

Warm Up: Run 800m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM back squat.

Strength: Back squat - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: Complete 5 rounds for time of:
250m row
20x DB thrusters (50#/30#)
40x double unders

Core: 3 rounds - 20x seated russian twist, 10x back extensions with a 2 second hold at the top.



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Thursday April 11 2013
STARTING POSITION DEFINITION
THURSDAY:


clean and jerk day!!

1. clean and jerk: work up to a heavy single!! back off to 85% of that weight and do 5 singles! all must be with perfect form. be explosive and finish strong in the jerk.

rest 20 minutes.

2. front sqt: you should still be warm. work up to a heavy single.

rest 10 minutes

3. snatch tech: 20 minutes. work only tech. position, finish, strong overhead... light weight. sets of 2 or 3 even all from the ground and all with precision.

4. chins: 25 total

5. back extensions: 3 x 10 using weight.

6. evil wheel... 3 x 15

enjoy!!!

CrossFitters

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM push press.

Strength: Push press - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: "Jorge". Complete the following for time...
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Core: 3 rounds - 5x Romanian deadlift (AHAP and rest as needed between sets)



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Wednesday April 10 2013
PACHA!!! LETS LIFT!!
WEDNESDAY!!

Lets assume you have a weak 3rd pull in the snatch and you need to work on your turn-over strength.

1 muscle snatch: work up to a max muscle snatch. i think tommy gough best was 110-115 or so. casey's is close to that as well. at any rate work up to the max...1 rep!! the early sets you can do 2-3 reps...no more than that.

2. snatch: feel the strength in that pull??? work up to a max for the day in the snatch. back off 10 kg x 1 x 2, another 10 kg x 1 x 5 sets. work speed and feel the strength in the turn-over. concentrate on that!!

rest 20 mintues.

3. sn halting deadlifts: work the pull to just above the knees, halt the pull...hold 3 sec, slowly lower the bar to the floor. these are position pulls....working the lift off....and the eccentric strength of lowering the wt. is good too. work 6 sets of 3-5 reps. work as heavy as you can maintaining correct posture and pulling position.

4. snatch pushpress. 5 sets x 5 reps. go as heavy as you can for the last 2 sets.

5. chins: 50 total

6. abs: your choice!!

enjoy!!

CrossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



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Tuesday April 9 2013
getting these for mikey and brock!!
monday's workout was probably tough on most of you. today we will back off a tad on the amount of exercises we are doing to allow a recovery of the body.

TUESDAY!!
1. clean and jerk: work to a heavy single. whatever that is...not a pr, but a heavy single for the day. when you figure what that weight is perform the single, then back off to 85% of that weight and perform between 3 and 5 singles.

rest 15 minutes.

2. sn pp+ohs: you still should be pretty warm from the cln and jerks. work up to a medium to heavy sn pp+ohs. in my opinion this should be below your best snatch, but not much. most of my athletes can ohs between 5 and 10 kg more than they can snatch. the limitation here is the sn pp. if you have to have a partner help drive that bar up with you, then do it if you can ohs much more wt. your sets and reps will be: 1+3 x 2 sets, 1+2 x 2 sets, 1+1 x 2 sets...the first 4 sets being lighter and the last 2 sets are the work sets.

3. good mornings x 10 x 3 sets

4. hanging leg raises x 10 x 3 super set the good am's with the abs.

contrast bath if you can. cold first x 3 minutes....warm x 2 minutes...repeat 3-5 times, ending with cold.

enjoy!!!!

Warm Up: 10 minutes of air-dyne and sprint the last minute. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: Complete the following for time:
50x burpees
100m sandbag shuttle sprint (50m x 2)
50x sandbag over the shoulder
100m sandbag shuttle sprint
50x jumping lunges
100m sandbag shuttle sprint
50x 4-count flutter kicks
100m sandbag shuttle sprint

*Rest 5 minutes, then...

5x50m sprints (Rest 30 seconds between each sprint)



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Monday April 8 2013
old school nd!
monday: tough workout

1. front sqt: work a heavy single

rest 15 minutes

2. snatch: work up to a single, but not max. about 80-85% of how you feel.

rest 15 minutes.

3. back sqt: work up to a single with 80-85% of your best sqt.

rest 10 minutes

4. rack jerks bnk: work on the drive and finish here. your legs have been worked so this will be similiar to a meet when you clean the wt. go as heavy as you can with these jerks. if you have not performed these bnk (behind the neck) this will be a very rewarding experience. make sure you dip straight and drive straight!! finish strong!!

5. chins: 25 total

6. box jumps: 25 total 36-48" box depending on your ability. tuck jumps if you do not have a box.

7. back and abs, you call.

CrossFitters

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 96% of your 1 RM front squat.

Strength: Front squats - 10 sets x 1 reps @ 96% 1 RM

Work Capacity: 10 rounds - Every 60 seconds, perform the following...
2x cleans @ 70% 1 RM

*Rest 5 minutes, then...

Complete 5 rounds of the following:
10x ball slams (AHAP)
1x Suicide sprint (start line -10m-startline-20m-start line)

Core: 20x back extensions



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Sunday April 7 2013
xfit olympic trainers course in l\'ville, ky!
sunday:

Olympic lifters and CrossFitters

rest day



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Saturday April 6 2013
xfit strongman course==LEGIT!
saturday: competition type day


1. snatch: work to max for the day. you get 3 attempts to record the highest snatch

2. cln and jerk: work to max for the day. same as above.

CrossFitters

Olympic lifting WOD or Rest Day



Comments (0)

Friday April 5 2013
beautiful beach walk in so calif.
friday:

rest day

CrossFitters

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM front squats.

Strength: Front squats - 10 sets x 1 reps @ 94% 1 RM

Work Capacity: CrossFit Games Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Core: 30x Turkish get ups (16kg/12kg KB)



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Thursday April 4 2013
love the sand on north shore of oahu!
same workout as last thursday.

thursday: junk yard dog + burgener warm up + skill transfer exercise.

1. front sqt+jerk: if your weakness is the jrk i want you to do 1fs+2 jerks, if your weakness is leg strength then i want 3 sqts + jerk. warm up to about 70% of your best cln and jerk, then work to a heavy set, i.e. 90%x1-2+1 x 2-3 sets. your total set number, including warm up sets should be about 7-9 sets total...working light to heavy.
2. front sqt: now we want to work leg strength....work to a heavy single, max for the day type single, then back off to 3 reps with your best clean weight for 2-3 sets.
3. snatch tech: work 15 minutes on your snatch tech. work that good starting and set up position (tight back, flat back, concentrate on keeping the shoulders over the bar, hips a tad higher than the knee's...then the lift off, concentrate on keeping that back angle the same, lifting the weight into position by using the legs!!
4. snatch push press: 5, 4, 3, 2, 1 go as heavy as you can on this exercise.
5. chins: 20 total
6. abs: your choice, but do them!!

CrossFitters

Warm Up: Row 500m and sprint the last 100m. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM push press.

Strength:Push press - 10 sets x 1 reps @ 94% 1 RM

Work Capacity: Complete 10 rounds of the following...
5x DB snatch, left arm (70#/50#)
5x DB snatch, right arm (70#/50#)
100m sprint
60 seconds rest (or walk back to the DBs)

Core: 3 rounds - 15x GHD sit ups, 10x weight back extensions (45#/25#)



Comments (0)

Wednesday April 3 2013
GEEZER FAST EDDIE!!
WEDNESDAY:
drop snatch is different than snatch balance. the sn balance one gets a tad of a heave to drive bar up....on drop snatch there is no drive.....only a drop and push under the bar. speed is crucial here!!


1. snatch+DROP SNATCH + OHS: 65%x3+3, 70%x2+3, 75%x1+3x3
2. clean+pj+jerk: your wt. will be kept to a minimum due to the pj, but i want to work that drive and finish that the push jerk will give you. 1 clean +1 pj +1 jerk written as 1+1+1 x 5-6 sets. you select the wt. to use.
3. box jumps: get as high a box as you can safely make the jump. my son cody uses a 42" box. do 3 sets x 5 jumps.
4. glute ham back extensions: use weight while doing these: 3 x 10 reps
5. ball slams: use a 20 lb med ball, d-ball type of ball if you can....3 x 15 throws on the ground...follow and pick up by squatting down to receive the ball before the 2nd bounce.
6. stretch and cool down...maybe go into a pool to splash around, allowing the body to recover from the last 2 workouts.

rossFitters

Warm Up: Row 500m (sprint last 100m) then range of motion drills/speed and agility/stretches and dynamic movements of your choice. Next, perform the junk yard dog, then Burgener warm up.

Strength:
Snatch - Work up to a max for the day.

Rest 5 minutes

Clean and jerk - Work up to a max for the day.

Then, Long Slow Distance
*Your choice of running, swimming, rowing, biking, etc for 30+ minutes



Comments (0)

Tuesday April 2 2013
ANIMATED BURGENER WARM UP
tuesday: junk yard dog + burg warm up + skill transfer exercises.


1. clean and jerk: (75%x2, 80%x2, 85%x1)3
2. clean pull: 100%x3, 110%x3, 120%x3...work on good starting position, strong back and flat back.
3. back sqt: 73%x3, 78%x3, 80%x3x3
4. push press: 3 x 5 working on the drive and the finish. MAKE SURE DIP IS CORRECT!! DO NOT GO AROUND THE FACE!!
5. chins: 15 total.
6. abs (you select the ab workout today)

CrossFitters

Warm up: Row 500m, then range of motion drills. Next, work up to 94% of your 1 RM deadlift.

Strength: Deadlift - 10 sets x 1 reps at 94% 1 RM.

Work capacity: complete the following for time:
10x snatch (60kg/45kg)
20x kb swing (32kg)
30x burpees
40x toes to bar
50m prowler push.

Core: 1x max duration plank hold



Comments (0)

Monday April 1 2013
LAUNCH POSITION! LOAD THOSE HAMMIES!
monday:
junk yard dog, burg warm up, skill transfer exercise.

1. snatch: (75%x2, 80%x2, 85%x1)5 rest no more than 90 sec between sets.
2. sn pull: 100%x3, 110%x3, 120%x3. maintain proper form
3. sn pp: 5, 4,3,2,1, going to the heaviest that you can for 5 reps.
4. box jumps: 25 TOTAL
5. GOOD MORNINGS TO A 45 DEGREE ANGLE: 3 x 8.
6. evil wheel: 3 x 10

CrossFitters

Warm Up: 3 rounds - 2 minutes of single unders, double unders 30 seconds. Then range of motion drills. Next, perform the junk yard dog, then work up to 92% of your 1 RM back squats.

Strength:Back squats - 10 sets x 1 reps @ 94% 1 RM

Work Capacity:Complete 5 rounds for time of:
5x power clean (205#/155#)
10x burpee pull ups

Core: 50x evil wheels



Comments (0)