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Friday 05/16/2014

Skill: Every :30 x 10 (5:00 total) – 2 Split Jerk. Pick a challenging 2 rep weight and lift every :30 Rest 2:00 Every :30 x 10 (5:00 total) – 2 Power Cleans. Same format – pick a challenging weight and lift every :30 Partner WOD = 12:00 AMRAP “5 Clean Tag Team” Partner A […]

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Thursday 05/15/2014

“Outlaw Day” Short Warm-up (~5:00) – PVC Dislocates, Sampson Stretch, Light airdyne or jump rope for 2 min. BBG: 1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm 2) Heaving Snatch Balance (from Rack) – 5×3 – Find a heavy 3 Strength: 1a) Bent Over Rows: 5X5 – medium/heavy, rest […]

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Wednesday 05/14/2014

Skill: Practice Rope Climbs (7:00) http://k3crossfit.com/rope-climbs/ Practice Bar Muscle-ups (7:00) Tabatas!!! 1:00 Rest in between (10:00) a) Airdyne B) Push-ups C) Mountain Climbers WOD: 800m Race. Record your time.  *Men if you finish slower than 2:30, 1 Burpee for every second over. Women, if you finish slower than 3:00, 1 Burpee for every 2 seconds […]

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Tuesday 05/13/2014

Strength: 1) 5×3 Mid-hang Clean @ 80% of 3rm – rest as needed 1a) 3×10 Strict Pull-ups – rest 90 sec. …then 12:00ish (team-up on our 4 racks) 2) 5×3 Split-Jerk Conditioning 15 minute AMRAP of: Row 500m 10 HSPU (mod with 5 Wall Walks) 50 Double-Unders (mod with 100 single-unders) Tweet

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