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
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
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
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 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#
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
15 minutes to establish a 1RM Snatch
Conditioning
For time:
50 Burpees
20 Front Squats @ 80%
50 Burpees
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#
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″
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#
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#
