Thursday, July 26, 2012
Tuesday, July 24, 2012
Wednesday 7.25.2012
1. 2 position clean (floor, just above knee):
5x1@70%
2. Snatch deadlift:
4x3@95%
3. Front squat:
5@70%
4@80%
3@85%
3@90%
4. 6 rounds, every 2:00:
6 db thruster R, 50/35
6 db thruster L
5 axle hang power clean, 135/95
Bonus round
5. 5 rounds:
15 KBS, 53/35
30m sled backpedal, 90/45
30m sled sprint, 90/45
Rest 3:00 between rounds
5x1@70%
2. Snatch deadlift:
4x3@95%
3. Front squat:
5@70%
4@80%
3@85%
3@90%
4. 6 rounds, every 2:00:
6 db thruster R, 50/35
6 db thruster L
5 axle hang power clean, 135/95
Bonus round
5. 5 rounds:
15 KBS, 53/35
30m sled backpedal, 90/45
30m sled sprint, 90/45
Rest 3:00 between rounds
Monday, July 23, 2012
Tuesday 7.24.2012
Enjoy your light weight week. Be nimble and fast.
1. Power clean:
5x3@70%
2. Snatch balance:
5x3@65%
3. Push press:
5x3@72%
4. 3RFT:
200m shuttle
30 ball slams
1. Power clean:
5x3@70%
2. Snatch balance:
5x3@65%
3. Push press:
5x3@72%
4. 3RFT:
200m shuttle
30 ball slams
Sunday, July 22, 2012
monday 7.22.2012
1. Two (not unattractive) fit girls arm wrestling.
2. Chris Lee looking really excited.
3. "Stag" neon sign.
4. Andrew looking...surprised?
5. Kelley initiating the countdown.
6. Money being thrown down on the table!
I just can't express how much I love it.
Yeah, I'm too lazy to post an actual photo or change the name of this link. But, CLICK BELOW TO SEE HOW YOU CAN IMPROVE YOUR JERK IN 30 MINUTES! The folks at LBEB spat out another sweet article.
http://www.liftbigeatbig.com/2012/07/improving-your-jerk-in-30-minutes-or.html?spref=fb&m=1
- power snatch: 5x3@70%
*:60 rests - a) jerk: 4x3@73%
b) clean pull: 3x3@88%
*:90 rests - back squat:
8@65%
6@75%
4@85%
4@90% - 3RFT:
8 alternating split snatches, 115/85lbs
7/5 bar muscle ups
400m run
Thursday, July 19, 2012
friday 7.20.2012
- 2 position snatch (floor, thigh):
2x1@77%
2x1@81% - snatch pull:
5x5@96% - snatch push press:
5x5@81% - back squat:
4x8@65-70-75-80% - 500m row
20 GHD sit-ups
400m row
15 GHD sit-ups
300m row
10 GHD sit-ups
Thursday 7.19.2012
Rest day! Don't be afraid to get out and do something active...just don't lift any barbells.
On another note, if anyone is interested in doing "Amanda" with us this Saturday there is a fundraiser to go along with it. Go to www.amandawod.com to sign up. It's $20, it goes to a good cause and there will be prizes given for the top times.
You don't have to sign up online to do the WOD, just wanted to throw it out there.
Amanda Miller was a CrossFit games athlete in 2009 who later lost her battle with cancer. She was young and has inspired tons of people in CrossFit to work harder.
On another note, if anyone is interested in doing "Amanda" with us this Saturday there is a fundraiser to go along with it. Go to www.amandawod.com to sign up. It's $20, it goes to a good cause and there will be prizes given for the top times.
You don't have to sign up online to do the WOD, just wanted to throw it out there.
Amanda Miller was a CrossFit games athlete in 2009 who later lost her battle with cancer. She was young and has inspired tons of people in CrossFit to work harder.
Tuesday, July 17, 2012
wednesday 7.18.2012
- muscle snatch:
5@65%
2x4@70%
3@75% - 2 position clean (floor, mid thigh):
2x2@77%
2x2@81% - snatch deadlift:
5x5@105% - front squat:
5x5@70-75-80-85% - 10 RFT:
5 deads, 255/170
5 HSPU
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