Blog Archives

Tuesday December 15th, 2015

CrosSFit

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row Intervals: 1 minute max meters. 1 minute rest.

3 minutes max meters. 3 minutes rest.

5 minutes max meters. 5 minutes rest.

Sport

10′ EMOM: hang power snatch + snatch balance. Build up.

5 minutes to find heavy double hang squat snatch.

Then: Row 5 minutes max meters + 50 pushups. Rest 5 minutes.

Row 3 minutes max meters + 30 HSPU. Rest 3 minutes.

Row 1 minute max meters. 10 rope climbs

Monday December 14th, 2015

CrosSFit

15′ AMRAP: 3 Muscle Ups +

6 Box Jumps 28/24 +

9 KBS Heavy

Sport

FS: 7 rounds: 5 Thrusters (155/105+) +

200m run (has to be FAST. No jogging here).

Rest 2 minutes.

Friday December 11th, 2015

CrosSFit & Sport

Pistol practice.

9 rounds: 3/3 SL deadlifts 135/95 +

6 strict pullups +

200m run.

 

Thursday December 10th, 2015

CrosSFit

PP 5-5-3-3-3-1-1-1

For Time: 10-1 wall balls, 1-10 ring dips

Sport

PP 5-5-3-3-3-1-1-1

For Time: 10-1 DL 205/145, 1-10 C2B pullups

Wednesday December 9th, 2015

CrosSFit

6 RFT:

5 OHS 135/95 +

15 DL 135/95 +

25 cal row

Sport

Clean/Jerk 10 x 1, go every 90″.

Then 10 x 2′ intervals, 1′ rest.

Odd intervals: max rounds of: 5 Power snatch 135/95 + 10 wall ball.

Even intervals: max rounds of: 5 PC/Jerk 135/95 + 10 box jumps.

Tuesday December 8th, 2015

CrosSFit

Back Squat 5-5-3-3-3-1-1-1 .

Then 7 rounds for time of:
7 Chest to Bar Pull Ups
7 Hang Power Snatches (115/75)
-Rest 1 min-

Sport

Back Squat 5-5-3-3-3-1-1-1 .

Then 7 rounds for time of:
7 HSPU
7 Clusters (115/75)
-Rest 1 min-

Monday December 7th, 2015

CrosSFit

Clean/Jerk 10 x 1, go every 90″

For TIME: 4 Rounds:
21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 2/1.5-pood
12 Burpees

Sport

6 RFT:

5 pistol (L/R) + 15 OHS 135/95 + 25 KBS

Friday December 4th, 2015

CrosSFit & Sport

1/2mile run. 10 min to find 1 heavy Snatch.

1/2 mile run. 10 min to find 1 heavy clean.

 

Wednesday December 2nd, 2015

CrosSFit

Thruster Heavy 10 x 2. Go every 75 seconds.

5 x 60″ intervals, 60″ rest:

3 wall walks + max reps pistols.

Sport

20 minutes to Test: 3 RM DL + 3 RM Pullup. Alternate movements.

Finish: 5 RFT: 100 DU’s, equal rest.

Tuesday December 1st, 2015

CrosSFit

20 minutes to Test: 3 RM DL + 3 RM Pullup. Alternate movements.

Finish: 4 RFT: 500m row, equal rest.

Sport

Thruster Heavy 10 x 2. Go every 75 seconds.

THEN

5 x 60″ intervals, 60″ rest:

3 muscle ups + max reps wall balls.