Saturday, March 31, 2018

WOD:

Team of 2 partners – all movements broke up evenly

for Time

  • 4 – 400 m. Single-arm Barbell carry 45/33
  • 60 T2B
  • 60 Push-ups
  • 60 Front Squat 75/53
  • 2 – 400 m. Single-arm Barbell carry 75/53
  • 60 Sit-ups
  • 60 Dips
  • 60 Hang Power Cleans 95/63
  • 2 – 175 m.  Single-arm Barbell carry 95/63

 

Friday, March 30, 2018

Fall Back Friday

CrossFit Open 11.1 & 11.6

RX+

10 min. AMRAP

  • 30 DU’s
  • 15 Power Snatches 75/53

5 minute rest

7 min. AMRAP

  • Thrusters 95/63
  • C2B Pull-ups

RX

10 min. AMRAP

  • 30 DU’s
  • 15 Power Snatches 65/43

5 minute rest

7 min. AMRAP

  • Thrusters 75/53
  • Pull-ups

Fitness

10 min. AMRAP

  • 30 SU’s
  • 15 Deadlifts 75/53

5 minute rest

7 min. AMRAP

3, 3 – 6, 6 – 9, 9 –

  • PVC Thrusters
  • Jumping Pull-ups

Wednesday, March 28, 2018

Badger

RX+

3 rounds for time

  • 30 Squat Cleans 95/63
  • 30 Pull-ups
  • 800 m. Run (900/750 m. row, 40/30 cal. Bike, 500 reps SU)

RX

3 rounds for time

  • 30 Cleans 95/63
  • 30 Bent-over Barbell Rows 95/63
  • 400 m. Run (500/400 m. row, 20/15 cal. Bike, 300 reps SU)

Fitness

4 rounds for time

  • 15 Cleans 75/53
  • 15 Bent-over Barbell Rows 75/53
  • 175 m. Run (200 m. row, 10 cal. Bike, 100 reps SU)

Tuesday, March 27, 2018

Skill/Strength:

Overhead Squat

3×3 @ 80% 1RM

 

MetCon:

for time

RX+

  • 5 Pull-ups at the top of each minute
  • 75 Dumbbell Press 40/25
  • 75 Box Jumps 24/20

RX

  • 5 Pull-ups at the top of each minute
  • 60 Dumbbell Press 40/25
  • 60 Box Jumps 20/16

Fitness

  • 7 each arm – alternating Dumbbell Row at top of each minute
  • 60 Dumbbell Press 25/15
  • 60 Air Squats

Monday, March 26, 2018

Skill/Strength:

Strict Press

3×1 @ 90% 1RM

 

MetCon:

The stimulus should be light and fast. I’m looking for a thruster weight that can be done unbroken on every set.

1 Round of the Bergeron Test is:

  • 7 Thrusters 75/53
  • 7 Pull-Ups
  • 7 Burpees

Fire Alarm – RX+

  • 3 Rounds of Bergeron Test
  • 500/400 m. row
  • 3 Rounds of Bergeron Test
  • 500/400 m. row
  • 3 Rounds of Bergeron Test

Fire Alarm – RX

  • 2 Rounds of Bergeron Test
  • 500/400 m. row
  • 2 Rounds of Bergeron Test
  • 500/400 m. row
  • 2 Rounds of Bergeron Test

Fire Alarm – Fitness

  • 1 Rounds of Bergeron Test
  • 500/400 m. row
  • 1 Rounds of Bergeron Test
  • 500/400 m. row
  • 1 Rounds of Bergeron Test
  • 500/400 m. row
  • 1 Rounds of Bergeron Test