Friday 171027

RX’d

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

Level II

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (95/65 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
8 Toes to Bar or Knees to Elbow
10 Box Jumps (24″/20″)

Level I

A.

Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (75/45 lbs)
10 Kettlebell Swings (53/35)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Knee Raises
10 Box Jumps (20/12)

CrossFit + Yoga

Five 1-Minute Rounds
Medball Sit-up
Dumbbell Snatch
Burpee Over Medball
Rest 1 Minute

P

 

ost total reps to comments.

  • RX: 20@10/14@9 ball, 45/30# dumbbell
  • L2: 20@9/14@8 ball, 35/20# dumbbell
  • L1: 14@9/8@8 ball, 25/15# dumbbell

Thursday 171026

RX’d

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level II

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (115/75 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level I

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (95/65 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Thursday 171026

RX’d
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×7 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (40/25)
30 Box Jump (24/20)
30 Handstand Push-up
Level II
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (30/20)
30 Box Jump (20/16)
30 Burpee
Level I
EMOM for 10 Minutes
Odd: 5 Pendlay Row
Even: 2×5 Ring Push-up
 
Partner Workout:
AMRAP in 14 Minutes*
30 Dumbbell Hang Power Clean-and-Jerk (25/15)
30 Box Jump (16/12)
20 Burpee

Post loads and times to comments.

Notes:
*Partners share the reps, one working at a time.

Wednesday 171025

RX’d
Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level II
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

Level I
Four sets for max reps against a 4-minute running clock, complete:

Row 400 Meters
Double Under Attempts or Single Unders x Max Reps
Rest 4 minutes between sets

Wednesday 171025

RX’d
Deadlift
4x3x80%
 
4 Rounds*, For Reps:
AMRAP**
5 Muscle-up
18/12 Calorie Row
Max Reps Front Squat (135/85)
Level II
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
10 Muscle-up Transition
18/12 Calorie Row
Max Reps Front Squat (95/65)
Level I
Deadlift
5-5-4-4-4-3-3-3-3
 
4 Rounds*, For Reps:
AMRAP**
5 Toe-to-Anywhere
5 Push-up
14/9 Calorie Row
Max Reps Front Squat (75/55)

Post loads and total front squat reps to comments.

Notes:
*Rest 1 Minute between rounds.
** First 3 Rounds are 3 minutes, final round is 4 minutes

Tuesday 171024

RX’d
Jerk
7x3x60%
 
For Time:*
50 Double-under
25 Ring Dip
40 Double-under
20 Ring Dip
30 Double-under
15 Ring Dip
20 Double-under
10 Ring Dip
10 Double-under
5 Ring Dip
Level II
Jerk
3-3-3-3-3-3-3-3-3-3
 
For Time:*
25 Double-under
25 Assisted Ring Dip
20 Double-under
20 Assisted Ring Dip
15 Double-under
15 Assisted Ring Dip
10 Double-under
10Assisted Ring Dip
5 Double-under
5 Assisted Ring Dip
Level I
Jerk
7x3x60%
 
For Time:*
50 Single-under
25 Assisted Push-up
40 Single-under
20 Assisted Push-up
30 Single-under
15 Assisted Push-up
20 Single-under
10 Assisted Push-up
10 Single-under
5 Assisted Push-up

Post loads and times to comments.

Notes:
*12:00 Cap

Tuesday 171024

RX’d

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Level II

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
Level I

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (20″/12″)
10 Alternating Single-Arm Dumbbell Snatches (30/15 lbs)
Programming Notes:
No tempo today which should feel pretty nice. Hopefully you feel strong after all the time under tension you put in the past couple weeks. As usual, these are working sets so please take a few warm-up sets to build closer to 70-75% of your 1RM for your first set. Make use of your 3-minute rest periods to hit any problem areas you have or do some gymnastics skill work – nothing too crazy though. For more, go here.

Monday 171023

RX’d

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds


B.

“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

Level II

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

B.

“Fran”
21-15-9
Thrusters (75/55)
Pull-Ups
Level I

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Knee Raises or Knees to Elbow x 10 reps
Rest 90 seconds

B.

“Fran”
21-15-9
Thrusters (65/45)
Pull-Ups
Bitnami