Mobilize
Skill
15 Deadhang PU
50 DU
20 HSPU
Strength
Back Squat
8 @ 75%
5 @ 80%
3 @ 85%
3 @ 90%
WOD
3 RFT
15 Burpee BJ
20 TTB
25 Wall Balls
Thursday, January 30, 2014
Tuesday, January 28, 2014
Wednesday 29Jan14
Mobilize
Tree has been cleared. Will attempt inside pending water conditions.
Skill
15 pistols
15 HSPU or handstand holds
25 v ups
WOD
AMRAP 20 minutes
Run 400 meters
Max Pull ups
Tree has been cleared. Will attempt inside pending water conditions.
Skill
15 pistols
15 HSPU or handstand holds
25 v ups
WOD
AMRAP 20 minutes
Run 400 meters
Max Pull ups
Sunday, January 26, 2014
Monday 27Jan14
Mobilize
Workout will be at 0600 and after STAN
BBG
1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.
Strength/Skill
1a) 3XME C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00
Conditioning
“Karen”
150 Wall Balls 20/14#
For time.
Workout will be at 0600 and after STAN
BBG
1) 10 min to work to a max 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).
2) EMOM for 5:00 – 1 2-Position Snatch @ 90% of max from #1.
Strength/Skill
1a) 3XME C2B Pull-ups – rest 2:00
1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00
Conditioning
“Karen”
150 Wall Balls 20/14#
For time.
Thursday, January 23, 2014
Tuesday, January 21, 2014
Wednesday 22JAN14
Mobilize
Workout will be at 0600 and 1300
BBG
10 minutes to establish a 1RM Power Snatch.
Strength
10 minutes to establish a 1RM Push Press.
Conditioning
“Amanda”
Compare to 131025.
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
Snatches (full) 135/95#
For time.
Courtesy The Outlaw Way
Monday, January 20, 2014
Tuesday 21JAN14
Mobilize
Workout will be at 1300 - Register for the Open!!
BBG
7X1 Mid-Hang Clean + Jerk @ 80% – rest 60-90 sec. (Do not go above 80%)
Strength/Skill
1a) 4X5 Strict Ring Dips – with a 5 sec pause at top of every dip, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
1b) Back Squat: 4X5@75% quick up and down with no pause every set, rest 90 sec.
Conditioning
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Courtesy The Outlaw Way
Sunday, January 19, 2014
Monday 20JAN14
Mobilize
Sign up for Crossfit Games Open here http://games.crossfit.com/
Use Big Wave CrossFit as your affiliate and I have completed judging course.
Workout will be at noon
BBG
7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
Strength/Skill
1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.
Conditioning
8 minute AMRAP of:
50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB
20 UB Wall Balls 20/14#
10 UB TTB
*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.
Courtesy of The Outlaw Way
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