Workout of the Day

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Crossfit squat snatch

Wednesday 150114


Strength:

Back Squat, 5 x 5

Met Con: 

Open WOD 14.1

10 min AMRAP

30 DUs

15 Power Snatch, 75/55 lbs.

2015-01-13 19.24.30
Crossfit wall balls

Tuesday 150113


Skill: 

Triple jump to max height in 12 minutes

Met Con:

12 min AMRAP

10 C2B Pull Ups

15 Front Squats, 115/75 lbs.

20 Box Jumps, 24/20"

2015-01-12 21.42.23

Monday 150112


Strength:

OH Squat

3 × 3

Then

Squat snatch

3 × 1

Met Con:

3 Rounds

20 Wall balls, 20/14 lbs.

20 Burpees

matt squat

Sunday 150111


Rest Day

2015-01-10 18.00.34

Saturday 150110


Strength:

1RM Back Squat

Met Con:

With a partner-

3 Rounds

Partner 1: 20 Thrusters, 95/65 lbs.

Partner 2: max DUs

...then switch

2015-01-10 11.09.14

Friday 150109


Strength:

Push Jerk

6x1 (Ascending)

Met Con:

16 min EMOM

Even- 2-5 Bar Muscle-ups

Odd- Box Jumps 40/30"

2015-01-10 11.03.59

Thursday 150108


Strength:

Front Squat

5 x 1, ascending

Met Con:

5 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

4 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

3 Deadlift, 80% 1 RM

5 Turkish Get Ups, 53/35 lbs.

2 Deadlift, 80% 1 RM

5 Turkish Get Ups, 53/35 lbs.

1 Deadlift, 80% 1RM

5 Turkish Get Ups, 53/35 lbs.

Sally top of Muscle up

Wednesday 150107


Strength:

Work up to a 1RM Weighted Pull Up

Met Con:

18 min to complete:

Row 2000m 

max rounds of "Cindy"

(5 Pull Ups, 10 HR Push Ups, 15 BW Squats)

2015-01-06 20.40.32

Tuesday 150106


Strength:

Front Squat

5 x 5, 70-75% 1RM

Skill:

5 Rounds

30 sec Good morning hold, 65/45 lbs.

30 sec Rest

Met Con:

Row 750m

15 C&J, 135/95 lbs.

Row 750m

2015-01-05 19.13.35
Crossfit kettlebell swings

Monday 150105


Strength:

Snatch

5 x 2, ascending 

* must be touch & go 

Met Con: 

12 min AMRAP

6 Snatches, 135/95 lbs.

12 HSPU

18 KB Swings, 53/35 lbs.

2015-01-04 20.11.46

Sunday 150104


Rest Day

20150103_141134-1

Saturday 150103


"Filthy 50"

For time-

50 Box Jumps, 24/20"

50 Jumping Pull-Ups

50 KB Swings, 35/26 lbs.

50 (Total) Walking Lunges

50 K2E

50 Push Press, 45/35 lbs.

50 Supermans

50 Wall Balls, 20/14 lbs.

50 Burpees

50 DUs

2015-01-05 19.23.03