Workout of the Day

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Friday 150612


Oly Skill:

8 Rounds

1 Snatch Grip Deadlift + 1 Snatch Jump Shrug + 1 Power Snatch, ascending @ 50-70% 1RM

Rest 1 min between sets

Gymnastics Skill:

EMOM x 10

3 HSPUS (Can be deficit, strict, kipping, etc. depending on athlete's skill level.)

Met Con: 

For time-

Row 1000m

75 Wall balls, 20/14 lbs.

2015-06-11 21.42.49

Thursday 150611


Strength:

Strict Press

5x5

Met Con:

6 min AMRAP

30 Double Unders

15 Air Squats

Then

6 min AMRAP

30 Abmat Situps

15 Deadlift 185/135#

Wednesday 150610


Skill:

15 minutes to work on handstand walks.

Met Con:

10-1 Overhead Squats, 155/105 lbs.

1-10 Over the bar burpees

2015-06-10 11.11.39

Tuesday 150609


Strength:

Strict Press

5 x 7, across

Met Con:

10 min AMRAP 

10 T2B

10 SDHP, 70/53 lbs.

10 Box Jumps, 24/20"

Immediately following,

5 min to find 3RM Hang Clean

2015-06-09 00.11.07

Monday 150608


Skill:

Gymnastic Benchmark

50 C2B Pullups for time

Met Con:

5 min to

750m Row

Max Thrusters 105/75#

4 min to

500m Row

Max OH Squats 105/75#

3 min to

250m Row

Max Double Unders

2015-06-07 17.22.59

Sunday 150607


Rest Day

Saturday 150606


Met Con:

30 min AMRAP

10 Rope climbs

20 C & J, 155/95 lbs.

30 Burpees

10 Muscle ups

20 Front squats, 155/95 lbs.

30 Burpees

Friday 150605


Strength:

Deadlift

5 x 5, across

Met Con:

EMOM x 16

Odd- 6 Snatches, 135/95 lbs.

Even- 40 DUS

2015-06-05 01.27.32

Thursday 150604


Skill: Pull ups

5 Rounds:

2 Strict pull ups + 4 Kipping pull ups + 6 C2B pull ups

Rest as needed between sets

Met Con:

4 Rounds

25 kcal Row

5 Stone to Shoulder

10 Strict HSPU

2015-06-03 13.49.07

Wednesday 150603


Strength:

Deadlift

5 x 7, across

Met Con:

20 OH Squat, 95/65 lbs.

20 KB Swings, 70/53 lbs.

15 OH Squats, 135/95 lbs.

20 KB Swings, 70/53 lbs.

10 OH Squats, 185/125 lbs.

20 KB Swings, 70/53 lbs.

2015-06-02 20.37.51

Tuesday 150602


Skill: Pull ups- choose one of the following movements based on your skill level. 

5 Rounds

3-5 Strict pull ups OR

5-10 Kipping pull ups OR

5-10 C2B pull ups

Rest 1 minute between sets

Met Con:

For time-

Run 800m

3 Rounds

12 Push press,  135/95 lbs.

12 Box jumps, 30/24"

Run 800m

2015-06-01 22.29.32I

 

Rowing at Harborside Crossfit

Monday 150601


Strength:

Hang Squat Snatch

4x3 @80-85% 1RM

2 min Rest

Met Con:

2 min AMRAP

Double Unders

Rest 1 min

8 min AMRAP

20 Goblet Squats, 35/26 lbs.

20 HR Pushups

Rest 1 min

2 min AMRAP

Double Unders