Clean | ||
EMOTM 10 | ||
Rounds 1 – 3 @ 80% | ||
Rounds 4 – 6 @ 85% | ||
Rounds 7 – 8 @ 90% | ||
Rounds 9 – 10 @ 95% + | ||
7 Rounds | ||
100m Sled Pull (135/90) | ||
10 Ring Dips |
9/8/16
For Time: |
16 Thrusters (115/75) |
4 Chest to Bar Pull Ups |
12 Thrusters (135/95) |
8 Chest to Bar Pull Ups |
8 Thrusters (155/105) |
12 Chest to Bar Pull Ups |
4 Thrusters (185/125) |
16 Chest to Bar Pull Ups |
9/7/16
Push Press | |
5 x 3 @ 80%+ | |
For Time: | |
750m Row | |
75 Sit ups | |
75 Push Ups | |
75 Double Unders | |
75 KBS (53/35) | |
Time Cap: 14 mins |
9/6/16
Back Squat | |
5 x 3 @ 80%+ | |
5 Rounds of 100′ farmer carry | |
Go heavy! | |
Rest as needed between rounds |
9/5/16
“Bradshaw” | |
10 Rounds | |
3 HSPU | |
6 Deadlifts (225/155) | |
12 Pull Ups | |
24 Double Unders
|
9/2/16
Clean – 2 Reps | |||
Every 90 seconds for 10 rounds | |||
Rounds 1 – 3 @ 75% | |||
Rounds 4 – 6 @ 80% | |||
Rounds 7 – 8 @ 85% | |||
Rounds 9 – 10 @ 90% + | |||
30, 20, 10 | |||
KBS (70/53) | |||
HSPU |
9/1/16
“Linda” | |
10-9-8-7-6-5-4-3-2-1 | |
Deadlift – 1.5 bodyweight | |
Bench Press – Bodyweight | |
Power Clean – .75 bodyweight |
8/31/16
Push Press | |
5 @ 80% | |
5 @ 75% | |
8+ @ 70% | |
2-4-6-8-10-8-6-4-2 | |
Push Jerk (115/75) | |
TTB | |
Bar Facing Burpees |
8/30/16
3-Position Snatch | |
Every 1:30 for 10 rounds | |
Build to a heavy set | |
4 RFT | |
250m Run | |
12 OHS (95/65) |
8/29/16
Back Squat | |
5 @ 80% | |
5 @ 75% | |
8+ @ 70% | |
AMRAP 9 | |
12 Wallballs | |
9 Pull Ups | |
6 Box Jumps |
8/26/16
Clean + Front Squat | ||
Every 2 minutes do: | ||
1 + 4 | ||
2 + 3 | ||
3 + 2 | ||
4 + 1 | ||
5 + 0 | ||
80% – 85% of clean max | ||
For Time: | ||
500m Row | ||
40 Walking Lunges | ||
40 TTB |
8/25/16
20 RFT |
2 Deadlifts (315/215) |
10 Push Ups |
8/24/16
Push Press | |
10 @ 70% | |
10 @ 65% | |
12+ @ 60% | |
12-9-6-3 | |
Thrusters (115/75) | |
Burpee Pull Ups |
8/23/16
Every 1:15 for 10 Rounds | |
Power Snatch + Snatch | |
3 sets @ 70% | |
3 sets @ 75% | |
2 sets @ 80% | |
2 sets @ 85% | |
Ladder 9 | |
1 Bar Muscle Up | |
1 OHS (155/105) | |
2 Bar Muscle Ups | |
2 OHS | |
3 Bar Muscle Ups | |
3 OHS | |
Etc…. |
8/22/16
Back Squat | |
10 @ 70% | |
10 @ 65% | |
12+ @ 60% | |
For Time: | |
400m Run | |
then; | |
3 Rounds | |
15 HSPU | |
75 Double Unders | |
end with | |
400m Run | |
Time Cap: 14 mins |
8/19/16
Clean + Front Squat | |||
Every 1:15 do: | |||
1 + 4 | |||
2 + 3 | |||
3 + 2 | |||
4 + 1 | |||
5 + 0 | |||
75% – 80% of clean max | |||
Row 300m | |||
Rest twice as long as it took to row | |||
Repat x 5 |
8/18/16
Deadlift | |
5 x 4 @ 75% – 80% | |
21, 15, 9 | |
Hang Power Cleans (105/70) | |
Pull ups |
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8/17/16
Push Press | |
1 Set of max reps (8+) at 80% | |
EMOTM for max reps | |
1. Wallballs | |
2. Box Jumps | |
3. Double Unders | |
Repeat x 4 | |
Finish with 3 x 15 | |
GHD Sit Ups |
8/16/16
Every 1:15 for 10 rounds | |
Hang Snatch + Snatch | |
Work to a heavy set | |
AMRAP 12 | |
7 OHS (135/95) | |
7 TTB | |
100m sled pull (90/55) |
8/15/16
Back Squat | |
1 Set of max reps (8+) at 80% | |
Every 3 minutes for 18 minutes | |
4 Muscle Ups | |
8 HSPU | |
10 KBS (70/53) |
8/12/16
Clean + Front Squat | ||
Every 1:30 do: | ||
1 + 4 | ||
2 + 3 | ||
3 + 2 | ||
4 + 1 | ||
5 + 0 | ||
75% – 80% of clean max | ||
For Time | ||
20 – 15 – 10 – 5 | ||
Push Press 135/95 | ||
Bar Facing Burpees |
8/11/16
Deadlift |
5 x 7 @ 70% – 75% |
10 RFT |
10 Wallballs |
100m Sprint |
8/10/16
Push Press | |
8 @ 75% | |
8 @ 70% | |
10+ @ 65% | |
EMOTM 16 | |
1. 12 Calorie Row | |
2. 10 burpee box jump overs | |
3. 12 TTB | |
4. Rest |
8/9/16
Every 90 seconds for 8 rounds | |
Power Snatch + Hang Snatch + OHS | |
Do all sets between 70% – 75% of snatch | |
Ladder 8 | |
1 Strict HSPU | |
1 OHS (155/105) | |
2 Strict HSPU | |
2 OHS | |
3 Strict HSPU | |
3 OHS | |
Etc…. |
8/8/16
Back Squat | |
8 @ 75% | |
8 @ 70% | |
10+ @ 65% | |
3 RFT | |
50 Double Unders | |
30 Medball toss sit ups (20/14) | |
10 Bar Muscle Ups |
8/5/16
Clean + Front Squat
Every 1:45
1+4
2+3
3+2
4+1
5+0
75% – 80% of clean max
21, 15, 9
Chest to bar pull ups
Ring Dips
8/4/16
Deadlift
5 x 6 @ 70% – 75%
For Time
30 KBS (53/35)
30 Pistols
30 Power Snatches (75/55)
30 Toes to Bar
30 Burpees
30 Thrusters (75/55)
15 minute time cap.
8/3/16
Push Press
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 3
3 Hang Power Cleans (205/135)
5 Box Jumps (24/20)
Rest 1 minute
AMRAP 4
6 Hang Power Cleans (185/125)
5 Box Jumps
Rest 1 minute
AMRAP 5
9 Hang Power Cleans (155/105)
5 Box Jumps
8/2/16
Every 90 seconds for 8 rounds
Snatch High Pull + Power Snatch + Snatch Balance
Do all sets at 70% – 75% of Snatch
5 RFT
60 Double Unders
15 Overhead Squats (95/65)
8/1/16
Back Squat
10 @ 70%
10 @ 65%
12+ @ 60%
AMRAP 12
4 Tire Flips
8 Toes to Bar
12 Push Ups