Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Front Squat:
Set a new 1 Rep Max
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
Post weights and time to comments.
Showing posts with label Front Squat. Show all posts
Showing posts with label Front Squat. Show all posts
Sunday, July 25, 2010
Friday, July 23, 2010
Saturday, 24 July 2010
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Push Press - Set a new 3 Rep Max
WOD:
7 Rounds for Time:
- 3 Cleans, 205 lbs
- 4 Handstand Push-ups
Post weights and time to comments.
Sunday, July 18, 2010
Monday, 19 July 2010
The 2010 CrossFit Games are in the books. In case you missed it, you can watch all of the coverage from Saturday and Sunday, hour by hour, HERE. What this means is that you now have about 8 months until the 2011 Sectional Qualifiers kick off in most areas. Skill Work:
Snatch - 75% of Saturday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single
Strength:
Front Squat - Set a new 3 Rep Max
WOD:
3 Rounds for time:
- 40 meter Shuttle Run (10m, 20m, 10m)
- 10 KB Swings, 2 pood (or 75 lbs DB)
- 5 Burpees
Post weights and time to comments.
Sunday, July 11, 2010
Monday, 12 July 2010
Skill Work:
- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Split Jerk - 70% x 2 x 3
Strength:
Front Squat - Set a new 5 Rep Max
WOD:
For time:
- 20 Back squat, 225 lbs
- 40 Toes to bar
- 60 Kettlebell Swings, 2 pood (or 75 lbs DB)
Post weights and time to comments.
Monday, May 31, 2010
Tuesday, 1 June 2010
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Close Grip Bench Press - Set a new 5 Rep Max
WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 18 December 2009)
Post weights and time to comments.
Monday, March 22, 2010
Tuesday, 23 March 2010
Skill Work:
- Front Squat - (Weight=Clean PR) x 2 x 2
- Split Jerk - 80% x 2 x 2
- Clean & Jerk - 80% x 1 x 3
Strength:
Close Grip Bench Press - Find your 3 Rep Max
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)
Post weights and time to comments.
- Front Squat - (Weight=Clean PR) x 2 x 2
- Split Jerk - 80% x 2 x 2
- Clean & Jerk - 80% x 1 x 3
Strength:
Close Grip Bench Press - Find your 3 Rep Max
WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)
Post weights and time to comments.
Friday, March 5, 2010
Saturday, 6 March 2010
Skill Work:
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2
Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)
Post weights and time to comments.
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2
Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max
WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)
Post weights and time to comments.
Sunday, February 14, 2010
Monday, 15 February 2010
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Box Squat (w/ Bands) - Set a new 1 Rep Max
WOD:
- Row 1000 meters
21-15-9
- Double Unders
- Sandbag Zercher Squats, 50% bodweight
- Row 1000 meters
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Box Squat (w/ Bands) - Set a new 1 Rep Max
WOD:
- Row 1000 meters
21-15-9
- Double Unders
- Sandbag Zercher Squats, 50% bodweight
- Row 1000 meters
Monday, January 11, 2010
Tuesday, 12 January 2010
Skill Work:
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Snatch Balance - Heavy Single
Snatch Deadlift - 105% x 3 x 2
Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)
WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)
Post weights and number of rounds to comments.
Monday, January 4, 2010
Tuesday, 5 January 2010
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Incline Bench Press - Set a new 3 Rep Max
(Use bands if you have them)
WOD:
AMRAP in 10 minutes:
- 10 Burpees
- 10 Overhead Squats, 95 lbs
Post weights and number of rounds to comments.
Wednesday, June 10, 2009
Thursday, 11 June 2009
Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3
Strength:
Push Press - Set a new 3 Rep Max
WOD:
"Dia-Fran-E'beth"
- 21 Deadlifts, 225 lbs
- 21 Handstand Pushups
- 15 Thrusters, 95 lbs
- 15 Pullups
- 9 Squat Cleans, 135
- 9 Ring Dips
Thursday, May 21, 2009
Friday, 22 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
Post weight and time to comments.
Front Squat - Set a new 3 Rep Max!
Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single
WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
Post weight and time to comments.
Wednesday, May 13, 2009
Thursday, 14 May 2009
Strength:
Front Squat
Set a new 5 Rep Max
Skill Work:
Muscle Snatch - Heavy Single (Go for a new PR if you're feeling good)
Snatch Balance - Heavy Single
WOD:
21-15-9
- Power Snatches, 135 lbs
- Ring Dips
- Box Jumps, 24"
Post weights and time to comments.
Front Squat
Set a new 5 Rep Max
Skill Work:
Muscle Snatch - Heavy Single (Go for a new PR if you're feeling good)
Snatch Balance - Heavy Single
WOD:
21-15-9
- Power Snatches, 135 lbs
- Ring Dips
- Box Jumps, 24"
Post weights and time to comments.
Tuesday, May 5, 2009
Wednesday, 6 May 2009
Strength:
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Front Squat - Set a new 3 Rep Max!
Skill Work:
Handstand Hold: Total of 60 seconds
L - Sit: Total of 60 seconds
WOD:
(Courtesy of CrossFit Football)
12-9-6
- Overhead Squats, 135 lbs
- Burpee Pull Ups
Monday, April 27, 2009
Tuesday, 28 April 2009
Strength:
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
Front Squat - Set a new 1 Rep Max!
(Remember, the Front Squat is an accessory exercise of the Clean, so this should be a full depth, rock-bottom squat!)
Skill:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!
WOD:
Heavy version of 2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
15-12-9
- Power Snatch, 135 lbs
- Pullups, 35 lbs
Post weight and time to comments.
Sunday, April 19, 2009
Monday, 20 April 2009
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Strength:
Front Squat - Set a new 5 Rep Max
Skill Work:
Push/Split Jerk
(No more than 70% of 1RM)
WOD:
"DT"
Five rounds for time of:
- 12 Deadlifts, 155 lbs
- 9 Hang Power Cleans, 155 lbs
- 6 Push jerk, 155 lbs
Saturday, April 11, 2009
Sunday, 12 April 2009
Strength:
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Front Squat - Set a new 3 Rep Max
Skill Work:
Handstand Holds - Total of 60 seconds
L-sit - Total of 60 seconds
WOD:
AMRAP in 10 minutes:
- 5 Overhead Squats, Bodyweight
- 5 Pullups, 50 lbs
Post weight and number of rounds to comments.
Friday, April 3, 2009
Saturday, 3 April 2009
Matt Banging out HSPUsStrength:
Front Squat - Set a new 1RM
Skill Work:
Snatch Accessory Drills
WOD:
3 Rounds for Time:
- 5 Snatches, 155 lbs
- 10 Ring Dips
- 15 Air Squats
Post weight and time to comments.
Tuesday, March 17, 2009
Wednesday, March 18, 2009
Strength:
Front Squat - 3RM
Skill Work:
Row 500-meters (Set a new PR!)
WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees
Front Squat - 3RM
Skill Work:
Row 500-meters (Set a new PR!)
WOD:
3 Rounds for Time:
- 5 Squat Cleans, 185 lbs
- 10 Burpees
Monday, March 2, 2009
Tuesday 3 March, 2009
Strength:
Front Squat
Go for a new 1-Rep Max!
Then
Squat Cleans (Click for video demo)
Chose a weight that puts you between 15-20 reps
(Post Weights to comments.)
Then
WOD:
"Quarter Gone Bad"
Five rounds for Total Reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Post Total Reps for all five rounds to comments.
(Watch the CrossFit HQ video of Quarter Gone Bad HERE!)
Front Squat
Go for a new 1-Rep Max!
Then
Squat Cleans (Click for video demo)
Chose a weight that puts you between 15-20 reps
(Post Weights to comments.)
Then
WOD:
"Quarter Gone Bad"
Five rounds for Total Reps of:
- 135 pound Thruster, 15 seconds
- Rest 45 Seconds
- 50 pound Weighted pull-up, 15 seconds
- Rest 45 Seconds
- Burpees, 15 seconds
- Rest 45 seconds
Post Total Reps for all five rounds to comments.
(Watch the CrossFit HQ video of Quarter Gone Bad HERE!)
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