Month: October 2016

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit
• 12PM – Olympic Lifting

Focus of Today’s Foundations:

• Overhead Squat
• Kipping
• Toes-To-Bar

Conditioning (Practice):

20 min AMRAP:
RX+

• 10 TTB
• 200m Run
• 3 Snatch (65%+)
• 4 Muscle Ups

RX

• 15 Sit Ups
• 200m Run
• 3 Snatches (65%+)
• 10 Burpees Over Bar

Strength:

Bench Press:

• 1RM
• -20% for 2×3

Conditioning (Competition):

21-15-9

• Front Squat (135/95)
• Pull Ups

Today’s Schedule:

• 6AM – Make Up Class/Open Gym
• 9AM – Make Up Class/Open Gym
• 5:30PM – Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Snatch
• Push Ups
• Burpees

Strength:

A. Strict Press:

• 1RM
• then, -20% for 2×3

B. Strict Pull Ups: 3×10

Conditioning (Practice):

Teams of 2 complete the following:

• 4000m Row or 200 cal Bike

(20 min cap)

Mobility;

See Whiteboard/Coach

Strength:

OHS w/ a 1 sec pause at bottom: 1RM, then -20% for 2×3 (no pause)

Conditioning (Competition):

4 Rounds:

• 5 Power Clean (185/125 or 70%)
• 200m Run

then,
50 RKBS (70/53)

Mobility Extra:

See Whiteboard/Coach

Strength:

Back Squat:
Find a 1RM, then -20% for 2×3
or,
Back Squat: 5×3

Conditioning (Practice):

2:30 to complete the following:

• 30 sec Hollow Hold
• 10 Burpees
• 10 Wall Balls (20/14)
• AMRAP of Double Unders (Scale to Single Unders)*

*If you complete at least 1 DU, advance to Round 2
2:30 to complete:

• 30 sec Hollow Hold
• 13 Burpees
• 13 Wall Balls
• AMRAP DU (continue to next round if you complete at least 1 DU)

2:30 to complete:

• 30 sec Hollow Hold
• 16 Burpees
• 16 Wall Balls
• AMRAP DU(continue to next round if you complete at least 1 DU)

2:30 to complete:

• 30 sec Hollow Hold
• 19 Burpees
• 19 Wall Balls
• AMRAP DU

**Perform (1) 400m Run or 500m Row for every round (of the 4) that you were unable to complete a DU
***If you absolute cannot get a DU, Single Unders can be subbed, with the same penalty/round

Mobility:

See Whiteboard or Coach

Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit
• 12PM – Olympic Lifting

Focus of Today’s Foundations:

• Thrusters
• Wall Balls
• Double Unders

Strength:

Find a 1RM OHS

Conditioning (Competition):

For Time:

• 800m Run
• 30 Pull Ups
• 75 Wall Balls
• 30 TTB
• 800m Run

Strength (Before Conditioning):

Bench Press:

• 5 @ 75% TM
• 3 @ 85%
• 1+ @ 95%

Conditioning (Practice):

4 Rounds:

• 4 Clean & Jerk (65%+)
• 10 Burpees Over Bar
• 20 Double Unders

Strength (After Conditioning):

Deadlift:

• 5 @ 75% TM
• 3 @ 85%
• 1+ @ 95%

Today’s Schedule:

• 6AM – Make Up Class/Open Gym
• 9AM – Make Up Class/Open Gym
• 5:30PM – Make Up Class/Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Air Squat
• Back Squat
• Front Squat