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3-position clean 3-position snatch back squat bench press bike box jump burpee clean clean and jerk deadlift double under EMOM front squat ghd good morning hang clean hang snatch HBBS hspu jerk kbs LBBS max for day muscle-up OHS Pendlay row pistol power clean press pull-up push press push up ring dip ring row rope climb row run sit-up snatch snatch balance sprint squat T2B thruster toes-to-bar
Monthly Archives: November 2012
Sunday 121118
Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds Conditioning 5 rounds 15 pull-ups … Continue reading
Posted in Programming
Tagged back squat, double under, front squat, HBBS, kettlebell, pull-up
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It’s Science, But It Ain’t Rocket Science
Shannan Wilson. Photo credit: Drive80.com A great blog by Anders Larson has been floating around Facebook and Twitter the last couple of days regarding data from the past 2 CrossFit Games seasons. The latest entry from the blog called, “What to … Continue reading
Posted in Words
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Saturday 121117
Olympic 1) snatch: 20 minutes to max for day 2) clean and jerk: 20 minutes to max for day Movement Integrity/Midline/Skill NOT for time: 3 rounds 10 D-ball 2-hand shot put tosses, light, 5 each side (video) 10 hip touches, … Continue reading
Thursday 121115
***Sorry for the late post. The gremlins in the computer box went haywire.*** Olympic 1) 5 x 3 tall muscle clean, light, rest 60-90 seconds 2) 7 x 1 3-stop clean (knee, mid-hang, high-hang) + 1 high-hang clean, heavy but … Continue reading
Posted in Programming
Tagged 3-segment clean, 3-stop clean, bike, clean, high hang, high hang clean, row, snatch grip push press, tall muscle clean
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Wednesday 121114
Strength back squat (LB): 1×10 @ 60%, 1x 8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%, rest 2-3 minutes Olympic If time and space permit: 5 x 3 jerk balance, light/moderate, rest 60 seconds Conditioning With … Continue reading
Posted in Programming
Tagged back squat, burpee, hang clean, hang snatch, jerk balance, lateral burpee, LBBS, power clean, power snatch
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Tuesday 121113
Olympic 1) 5 x 3 tall muscle snatch, light, rest 60 seconds (video) 2) 7 x 1 3-stop snatch (below knee, mid-hang, high-hang) + 1 high-hang snatch, heavy but not maximal, rest 2 minutes (video: shows different stop points than … Continue reading
Posted in Programming
Tagged 3-stop snatch pull, box jump, high hang, Pendlay row, pull-up, shoulder-to-overhead, tall muscle snatch
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Sunday 121111
Strength 1) back squat (HB): 1×10 @ 60%, 1×8 @ 65%, 1×8 @ 70%, 1×6 @ 75%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 1×5 @ 65%, 2×5 @ 70%, rest 60 seconds 3) bench press @ BWT/BWT@80%, … Continue reading
Posted in Programming
Tagged back squat, bench press, deadlift, front squat, HBBS, L-pull-up
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Saturday 121110
Olympic 1) 7 x 1 snatch off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 2) 7 x 1 clean off blocks at mid-hang (mid-thigh) @ >75% of Tuesday’s max, rest 90-120 seconds 3) snatch grip … Continue reading
Posted in Programming
Tagged clean off blocks, dumbbell hang squat clean, hspu, rope climb, snatch off blocks
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Wednesday 121107
Strength 1) back squat (LB): 1×10 @ 60%, 1×8 @ 70%, 1×6 @ 75%, 1×4 @ 80%, rest 2-3 minutes 2) front squat: 1×5 @ 60%, 3×5 @ 70%, rest 60 seconds 3) 5 x 1 snatch balance, as heavy … Continue reading
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