Complete 8 rounds for time:
100 yard Shuttle Run
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
2 pood KB Swings – 8 reps
Pull Ups – 5 reps
Post times to comments.
Friday, 7 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Conditioning:
Strength:
Power Clean 5×3 (add 2.5 lbs to last workout)
Conditioning:
Complete 8 rounds:
185 lbs Hang Power Clean – 3 reps
Sprint 40 yards
Sprint 40 yards
Rest 90 seconds between rounds
Post fastest rounds to comments.
Thursday, 6 November 2014
Meet at 0530 in the powerlifting room...
Strength:
Bench 3×5 (add 2.5 lbs to last workout)
Bench 3×5 (add 2.5 lbs to last workout)
Squat 3 x 5 (add 5 lbs to last workout)
Conditioning:
Complete 5 rounds:
Heavy dumbell Step Ups on 20″ box – 20 reps
Toes to bar – 10 reps
Strict Pull Ups – Max reps
Toes to bar – 10 reps
Strict Pull Ups – Max reps
*Rest 60 seconds between rounds
Wednesday, 5 November 2014
Active Rest day...
Muscle up progressions...a few examples below:
http://crossfitdowntownwinston.com/strict-muscle-up-progression/
http://vimeo.com/m/84253241
http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/
Muscle up progressions...a few examples below:
http://crossfitdowntownwinston.com/strict-muscle-up-progression/
http://vimeo.com/m/84253241
http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/
Tuesday, 4 November 2014
Meet at 0530 in the powerlifting room...make-up what you can't complete before bfast
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Strength:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Death by Back Squat
Complete:
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…
*This workout is performed at body weight.
Post total minutes completed and loads used to comments.
Subscribe to:
Posts (Atom)