By Matt Seliger on
3/30/2014 5:59 AM
Congrats to everyone who participated and made it through the Open this year! This week marks the start of the CrossFit "off-season." During these next couple of weeks we will be spending time finding new 1RM, 3RM, and 5RM lifts. These will be beneficial in giving us new percentages for our strength work this spring. So with that being said...
Monday. March 31, 2014
Strength-
Find 1RM Front Squat
Super-set each of your sets with 5 single leg RDL's (we'll explain these in class)
WOD-
For Time
800m run
21 power snatches (95/65)
400m run
15 power snatches
200m run
9 power snatches
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By Matt Seliger on
3/26/2014 5:56 PM
Warm up-
3 rds
200m row
10 OH squat PVC
10 kb swing
quad stretch
Competitors-
2 RNFT
10 thruster (45)
10 t2b
10 slam ball
10 GHD
400m jog
GPP-
wod-
3 RFT
30 box jump (24/21)
30 wall ball (20/14)
Remaining time-
mobilization: tricep smash, squad smash, scap ball, etc...
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By Matt Seliger on
3/25/2014 5:41 PM
Strength-
From the rack
5 complexes for max weight
1 complex = 3 Front squat + 2 push jerk + 1 split jerk
WOD-
15 min AMRAP
50 cal row
50 sit ups
40 cal row
40 sit ups
30 cal row
30 sit ups
20 cal row
20 sit ups
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By Matt Seliger on
3/24/2014 5:58 PM
Strength-
OTM x 10
2 heavy cleans
*do not need to be tap and go
WOD-
"Bradshaw"
10 RFT
3 HSPU
6 DL (225/155)
12 Pullups
24 DU
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By Matt Seliger on
3/23/2014 6:56 PM
Strength-
Back Squat
5x7
Heavy Across
70-75%
WOD-
12 Minute AMRAP
20 Thrusters (95/65)
20 Bar facing burpees
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By Matt Seliger on
3/19/2014 5:26 PM
Warm Up-
2 rds
400 m jog
10 leg swings (forwar/back/side to side)
20 PVC OH lunge
quad stretch of your choice
Competitors-
2 RNFT
10 WB
10 T2B
10 GHD sit ups
10 Kb swings
5 C & J (you chose the wt)
5 Thrusters (you chose the wt)
5 Sh 2 OH (you chose the wt)
GPP:
5 Min AMRAP
15 SDHP (95/65)
15 Burpees
1 min rest
5 Min AMRAP
hang cleans (95/65)
Remaining time-
Mobilization of your choice
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By Matt Seliger on
3/18/2014 5:16 PM
Strength-
Bench Press
5x10
small increasing sets
super-set with max strict pullups or ring rows
WOD-
For Time
21-18-15-12-9-6-3
Front squat (95/65) *from ground
DU
Box jumps (24/21)
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By Matt Seliger on
3/17/2014 5:22 PM
Strength-
OTMx 10
3 TnG Snatch (moderate weight, focus on form)
WOD-
14 Min AMRAP
75 WB (20/14)
50 Burpees
25 C+J (115/85)
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By Matt Seliger on
3/16/2014 10:04 PM
Strength-
Front Squat
5x3
Increasing sets
WOD-
"Cindy"
Open Competitors-
we will be re-doing 14.3 if you need to do so
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By Matt Seliger on
3/14/2014 2:57 PM
I apologize but we will not have class tomorrow. I have been summoned out of town and Molly will not be in town either. She will have class on Sunday at 10am for those who want to join. We will also use Monday to test the open workout for those who need to do so!
sorry for the inconvenience!
CZ
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