Categorized as: Olympic

11 January 2016 CrossFit WOD

Supplemental (after power/strength)
5 x 10 Seated Dumbbell Press
3 x Max Reps Toes to Bar
3 x Max Distance Handstand Walk

Power/Strength
9 x 2 Snatch Balance + 2 Overhead Squats
9 x 15 GHD Sit Ups
Every 2:30 Minutes

Workout of The Day
Part 1
30 Front Squat 165/115 135/95 115/85 95/65
15 Handstand Push Ups
20 Front Squat
10 Handstand Push Ups
10 Front Squat
5 Handstand Push Ups

Rest 2 Minutes

Part 2
400 Meter Run
400 Meter Backwards Run
400 Meter Run

Supplemental Endurance
2 x 2000 Meter Row
Every 15 Minutes

Olympic Weightlifting 1416 May 2015

5pm Oly for Monday

Technique Focus: The Jerk
3 x 3 strict press, push press, push jerk, and split jerk with light weight

Clean and Jerk
Working up to a heavy 95% x 1 then back down to 90% x 1

Snatch
Working up to a heavy 95% x 1 then back down to 90% x 1

5pm Oly for Wednesday

Technique Focus: Posterior Chain, Shoulders and Core Activation

Technique Primer: Muscle snatch and Push Jerk with Snatch grip 3 x (3+3) with light weight

Power Snatch
70% 3 x 1
75% 3 x 1
80% 3 x 1

Split Jerk
70% 3 x 1
75% 3 x 1
80% 3 x 1

Clean
70% 5 x 1
75% 5 x 1
80% 5 x 1

Everything is on the minute for Wednesday’s workout

15 May 2015 CrossFit WOD

Coach Katie, Coach Taylar, Coach David, and Captain Spirit himself will be competing at Clairemont High School on Saturday at:

9:15 am
11:08 am
2:10 pm

Come out and cheer on your coaches and teammates 619!!!!

Friday
6 x 1 Split Jerk
5 x 2 Front Squat with 4 Second Negatives and 4 Second Pauses
4 x 3-5 Bar Muscle Ups

Strength

Front Rack Stationary Reverse Lunges
4 x 16 (8 Reps Left Leg, 8 Reps Right Leg)
Every 3 Minutes

Deadlifts
4 x 8
Every 3 Minutes

Weighted Chin Ups
4 x 12
Every 3 Minutes

Workout of The Day
5 Rounds
10 Burpee Pull Ups
20 Kettlebell Swings 2.0/1.5 1.5/1.25 1.25/1.0
10 Box Jumps
20 Sit Ups

Supplemental Endurance
20 Minutes Stairmaster

11 May 2015 CrossFit WOD

Monday

Supplemental Power
5 x 1 Hang Snatch + 2 Overhead Squats
5 x 1-5 Muscle Ups

Power
Find your 1 Rep Max
8 x 1 Snatch
Every 2 Minutes

Every Minute on The Minute x 10
Even: 8 Power Snatches 85/65 75/55 65/45
Odd: 12 GHD Sit Ups

Workout of The Day
3 Rounds
15 Toes to Bar
30 Double Unders
15 Handstand Push Ups

Supplemental Endurance
Concept 2 Rowing Intervals for Distance
Row 30x[:20 seconds on :10 seconds off ]