Workout of the Day

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Wednesday 150819


Oly:

10 Rounds

1 Squat Clean + 1 Front Squat, work up to a heavy set but not max

Met Con:

4 RFT 

10 Hang cleans, 155/105 lbs.

15 Wall balls, 20/14 lbs.

200m Row

2015-08-18 22.29.50

Tuesday 150818


Strength:

OH Squat

5x5

Skill:

5 Rounds

30 sec GHD Hip Extension Hold

30 sec Rest

30 sec Hollow Rock Hold

30 sec Rest

Met Con:

5 Rounds

75 Double Unders

200m Run

 

Monday 150817


Oly:

10 min EMOM

1 High hang squat Clean & Jerk @ 75-80% 1RM C&J

Met Con:

10-1

Snatch,  115/80 lbs.

Box jump overs,  24/20"

2015-08-16 15.33.09

Sunday 150816


Rest Day


Saturday 150815


Met Con:

For Time

800m Run

12-15-18-15-12

Burpees

Pullups

OH Squats 115/75#

800m Run

Friday 150814


Strength:

10 Snatch Grip Deadlift @125% 1RM Snatch

10 Squat Snatch @85-90% 1RM

Met Con:

21-15-9

T2B

Clean & Jerk 95/65#

2015-08-12 10.56.08

Thursday 150813


Oly Skill:

Push Press

3x3

Push Jerk

3x3

Split Jerk

5x1

Met Con:

15 min AMRAP

2 Rope Climbs

15 Wall Balls 20/14#

35' Handstand Walk

2015-08-12 10.43.25
Box jumps at Harborside Crossfit

Wednesday 150812


Strength:

10 Rounds

1 Hang Power Clean +

1 Front Squat w/ pause

Met Con:

4 Rounds

15 Box Jumps 24/20"

15 Thrusters 75/55#

2015-08-11 15.11.35

Back squats at Harborside Crossfit

Tuesday 150811


Skill:

10 minutes to find

Max unbroken C2B Pullups 

Met Con:

4 Rounds

3 Muscle Ups

6 HSPUS

250m Row 

* every 3 minutes

Clusters in WOD

Monday 150810


Strength:

Back squat

10-8-6-4-2, ascending

Met Con:

8 RFT-

30 DUS

200m Run

4 C&J, 135/75 lbs. adding 10 lbs. each round

Deadlifts for WOD at Harborside Crossfit

Sunday 150809


Rest Day

Burpees

Saturday 150808


Strength:

EMOM to failure-

Cluster

-Barbells will start at either 35,75, or 135 lbs and add 10 lbs each minute (the 35 lb bar will add 5 lbs each minute), with three athletes working on a bar.

Met Con:

AMRAP x 22

6 Snatch, 135/95 lbs.

11 Deadlift, 135/95 lbs.

22 Wall balls, 20/14 lbs.

-One athlete completes as many rounds of the triplet as possible, while the second athlete runs 400m.  Once 400m is completed, the athletes switch roles, picking up on the triplet where the first athlete left off.

2015-08-07 01.25.17