Conditioning
"Phat Nancy"
400m sled push
30 OHS (135/95)
x5 rounds
*30 min
Weightlifting
Establish a 1RM lift of your choice
*30 min
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Conditioning
"Phat Nancy"
400m sled push
30 OHS (135/95)
x5 rounds
*30 min
Weightlifting
Establish a 1RM lift of your choice
*30 min
Weightlifting
CnJ
3RM power clean+jerk
*15 min
Burn
Perform the following EMOM x10 min:
10 cal bike- even
7 burpee pull-ups -odd
then 5 minute AMRAP of:
5 KBS (53/35)
8 SDLHP
-score is rounds of kettlebell AMRAP
*15 min
CrossFit
Partner workout
50 bar muscle ups
40 box jumps (30/24)
30 wall walks
20 8-count body builders
10 bear complex' (185/125)
*20 min
Weightlifting
3RM front squat
*20 min
Snatch
3RM power snatch+ snatch balance
*12 min
Burn
125m row
7 DB thrusters (50/35)
EMOM x12 min
*12 min
CrossFit
Partner workout
100 double unders
50 wall balls
then
"Axle double DT"
12 deadlifts (155/105)
9 hang cleans
6 push jerks
x10 rounds
then
50 wall balls
100 double unders
-the axle bar weighs 15 pounds
*20 min
Weightlifting
7x7 weighted GHD sit-ups
5x5 weighted hip raises
*20 min
CnJ
3RM power clean+jerk
*12 min
Burn
50-40-30-20-10
Jump squats
Sit-ups
*15 min
CrossFit
Partner workout
100 cal bike
100 toes to bar
100 cal row
100 HSPU
-partition as needed.
*20 min
Weightlifting
5x5 front squat (80%)
*20 min
Weightlifting
CnJ
5RM power clean+jerk
*15 min
Burn
100m run forward
20 jump squats
100m run backward
10 HRPU
AMRAP in 15 min
*15 min
CrossFit
Partner workout
7 burpee box jumps
9 OHS (115/85)
12 GHD sit-ups
AMRAP in 16 min
then 4 min AMRAP of
10 DB snatches (50/35)
20 DU
-partners may rotate between rounds only.
*20 min
Weightlifting
5RM front squat
*20 min
Snatch
Snatch pull+hang pull+hang snatch
EMOM x7 min
*10 min
Burn
Helen
400m run
21 KBS (53/35)
12 pull-ups
x3 rounds
-scale appropriately and FINISH.
*10 min
CrossFit
Partner workout
2k row
-20 burpees over the rower every 500m (80 total)
Karen (150 wall balls 20/14)
- 7 burpee penalty every time the ball stops moving
2k row
-20 burpees over the rower every 500m
*30 min
Weightlifting
7x7 weighted GHD sit-ups
5x5 weighted hip raises
5x4 good mornings
*30 min
CnJ
1RM jerk
*15 min
Burn
21-15-9
Toes to bar
Box jumps (24/20)
Cal row
-400m run between rounds
*15 min
CrossFit
60 cal bike
20 deadlifts (315/205)
40 cal bike
40 deadlifts (275/185)
20 cal bike
60 deadlifts (225/155)
then
400m hose drag
*20 min
Weightlifting
5RM front squat
*20 min
Weightlifting
Snatch
3/4/5 EMOM OHS x3 rounds
-no rack
add weight every 3 minutes
*9 min
Burn
200m run
30 8-count bodybuilders
400m run
30 4-count flutter kicks
200m run
*12 min
Skill/Midline
Gymnastics shaping
Coaches-explain the kip and its use in the pull-up
Beginners: perform 30 strict pull-ups. Use bands if necessary.
Intermediate: maintain perfect positions through 3x ME UB pull-ups
Advanced: 3x 3 perfect bar or ring muscle ups
*12 min
CrossFit
Partner workout
25 burpees over your partner
50 handstand push-ups
100 cal row
200 double unders
400m run
*12 min
Weightlifting
3x5 snatch pulls (90%)
3x12 reverse hyper
*12 min
Conditioning
Partner workout
"Fight Gone Bad"
Wall balls (20/14)
SDLHP (75/55)
Box jumps (24/20)
Push press (75/55)
Cal row
Rest
Spend 1 minute at each station acquiring as many reps as possible (except the rest station). Score is team total reps completed.
x5 rounds
*30 min
Weightlifting
Establish a 1RM lift of your choice
*30 min
Weightlifting
CnJ
1RM thruster
*15 min
Burn
100m run forward
100m run backward
10m burpee broad jump
10m bear crawl
AMRAP in 15 min
*15 min
CrossFit
15 wall balls (20/14)
30 double unders
x5 rounds
then
400m run
3 rope climbs
X3 rounds
*20 min
Weightlifting
5RM front squat
*20 min