Monday, 24 May 2010

Nuff said

Skill Work:
- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Strength:
Back Squat - Set a new 3 Rep Max

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 November 2009)

Post weights and time to comments.

Monday, 30 November 2009

Strength:
Back Squat - Set a new 3 Rep Max
(Use a box and bands if you have them)

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 7 September 2009)

Monday, 7 September 2009

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

Skill Work:
Muscle Snatch - 75% (of MS 1RM) x 3 x 3
Split Jerk - 75% x 3 x 3

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 30 May 2009)

Post weights and time to comments.

Wednesday, 8 July 2009

Skill Work:
Overhead Squat - Heavy Single; 85% x 1 x 3
Snatch - Heavy Single; 85% x 1 x 3

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

WOD:
Modified "Last Ascent"
15-10-5
- Back Squats, 225 lbs
- Box Jumps, 32"
(Compare to )

Post weights and time to comments.

Saturday, 30 May 2009

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Incline Bench Press - Find your 3 Rep Max
(Use bands if you have them)

WOD:
"Last Ascent"
(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh
(Compare to 22 March 2009)

Post weights and time to comments.

Sunday, 22 March, 2009

Strength:
Back Squat - Set a new 1 Rep Max!

Skill Work:
Pistols
Great Training Videos by The Boz - Part 1, Part 2, Part 3

WOD:
"Last Ascent" (courtesy of the guys at CrossFit Agoge and the Hopper Deck!)
5-10-15
- Back Squats, 225 lbs
- Box Jumps, Mid-thigh

Post weight and time to comments.