Monday 14April2014

All,

Most of you know that BigWave CrossFit follows Outlaw programming. I am going to attach the link so you guys have access.

www.outlawcrossfit.com

and if you want to follow a heavy barbell or powerlifting template

www.theoutlawway.com

These are the best programs around that many boxes follow.


Classes will still be at 0600 and 1100. Look forward to everyone still making gains.

Friday 11April2014

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 T&G Power Clean & Push Jerks 135/95#
25 HR Push-ups
5 Muscle-Ups or Strict PU

-then-

400m Run with plate 45/25#

Wednesday 09April2014

BBG

Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day

*This should be performed as a pause clean, then another pause clean, then the jerk

Conditioning

3 rounds for time of:

50 KB Swings 24/16kg
50 Double-Unders
25 V-Ups

Test Day Monday 07APR14

BBG

1) 5X1 Jerk from blocks (or rack) – work to a true 1RM.

2) 5X1 Hang Snatch – work to a true 1RM.

3) 5X1 Hang Clean – work to a true 1RM.

Conditioning

Tests:

1) 1 set – ME UB C2B Pull-ups.

2) Row 2k for time

3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

4) 1 set ME UB Power Snatches @ 95#.

Monday 31March2014

BBG

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups


I will be out of town this week...if you still need to complete 14.5 see Rich at STA to request judging.

Friday 28MAR2014

14.5

For Time:

21 Thrusters @ 95/65
21 Burpees over Bar
18 Thrusters @ 95/65
18 Burpees over Bar
15 Thrusters @ 95/65
15 Burpees over Bar
12 Thrusters @ 95/65
12 Burpees over Bar
9 Thrusters @ 95/65
9 Burpees over Bar
6 Thrusters @ 95/65
6 Burpees over Bar
3 Thrusters @ 95/65
3 Burpees over Bar

Wednesday 26MAR2014

BBG

7X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

For time:

75 Double-unders
40 HSPU
40 KBS 32/24kg
75 Double-unders