(248) 860-2898

2/28/14

2/28/14
BBG

7X2 Tall Snatch – work to a heavy (but perfect) double.

Conditioning

3 rounds for time of:

60 Double-unders

6/4 Muscle-Ups

12 KBS 32/24kg

2/27/14

2/27/14
BBG

1) EMOM for 5:00 – 2 Power Snatches @ 80%

2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 80%

Conditioning

15 minute AMRAP of:

20 Pistols (alternating)

15 KB Swings 53/35#

10 T2B

2/26/14

2/26/14
BBG

12 minutes to establish a 1RM Snatch Balance.

Conditioning

5 rounds of:

5 Hang Cleans (full) 155/105#

12 Box Jumps 24/20″

15 Burpees

Rest 90 secs between rounds

2/25/14

2/25/14
BBG

2 Clean and Jerks @ 70% EMOM for 5:00 – do not go above percentage

Strength

20 mins to establish a 1RM Back Squat

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

For time:

Row 2k

50 Shoulder to Overhead 115/75#

2/24/14

2/24/14
BBG

5X2 Snatch @ 75-80% – do not go above percentage

Conditioning

5 rounds of:

30 Double-Unders

15 Wall Balls 20/14#

7 Power Snatches @ 115/75#

Rest 90 sec. between rounds

2/22/14

2/22/14
BBG

15 minutes to establish a 1RM Snatch

Conditioning

For time:

50 Burpees

20 Front Squats @ 80%

50 Burpees

2/21/14

2/21/14
Strength

1A) Back Squat: 4X5@80%,­ quick up and down with no pause every set – rest 2:00

1B) Bench Press: 4X5 work to a 5rm – rest 2:00

Conditioning

Adapted From CrossFit.com 140218

7 minute AMRAP of:

5 Box Jumps 30/24″

3 Cleans (any style) 185/135#

2/20/14

2/20/14
BBG

1A) 4X5 Power Snatches: work to a 5rm – rest 2:00

1B) 4X5 Snatch Balance: work to a 5rm – rest 2:00

Conditioning

10 minute Amrap of:

5 Shoulder to Overhead 115#/75#

10 Deadlift

15 Box Jumps (step down) 24″/20″

2/19/14

2/19/14
BBG

15 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

Conditioning

7 minute AMRAP of:

25 Double Unders

3 Thrusters 155/105#

2/18/14

2/18/14
Strength

Back Squat: 4X3@90% – quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

30 Split Jumps

10 HSPU

10 Hang Power Cleans 155/105#

30 Split Jumps

15 HSPU

10 Hang Power Cleans 155/105#

30 Split Jumps

20 HSPU

10 Hang Power Cleans 155/105#