30:00-60:00 aerobic recovery and/or mobility work of choice
Post work and results to comments.
Tag: CrossFit for Sport
Wednesday, 01.18.17 – Sport
10:00 ring muscle-up and/or DH2I practice – nothing fatigued…
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On a single 18:00 clock that starts @ warm-up, establish the following in order:
3 rep moderate touch-and-go squat snatch
3 rep moderate thruster (from ground)
3 rep moderate touch-and-go squat clean
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AMRAP in 5:00:
Strict CTB pull-ups
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Every 7:00 for 3 sets:
:60 Assault Bike @ 95-97% effort
Post results to comments.
Tuesday, 01.17.17 – Sport
3 sets not for time:
5/side 1-arm KB snatch, start light and build a bit if possible
5-10m handstand walk or :30 nose-to-wall hold
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A. Snatch pull, 6 x 1 starting @ 90% snatch max & building to 100% for the last 3 reps; begin a rep every :90-2:00
B. Push press, 3 x 6-8 touch-and-go @ shoulders light/moderate – focus on smooth reps; begin a set every 2:00
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3 rounds for steady reps, pick up where you left off:
4:00 of [12 clean-grip deadlifts @ 185/125 + 16 burpee box jump-overs @ 24/20 + 48 double-unders]
:60 rest
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3 sets not for time:
:30 Sorensen hold
:60 front leaning rest on ground
Post results to comments.
Monday, 01.16.17 – Sport
A. 1 squat clean + 1 hang squat clean + 3 front squats + 1 squat clean (can drop between 3rd front squat and last squat clean), 5 x 1 moderate; begin a set every 2:00-3:00
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3-5 sets for even reps:
:60 ring muscle-ups or strict pull-ups or rope climbs
:60 rest
:60 alternating pistols (weight if these are easy) or overhead walking lunges, 55/35 plate or 75/55 barbell
:60 rest
:60 row calories – last set near-max effort
:60 rest
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3 sets not for time:
7-10 moderate reverse hypers
15 band face pulls w/pause @ back
:30/side plank
Post result to comments.
Sunday, 01.15.17 – Health & Sport
long, unplugged hike and/or 30:00-60:00 easy aerobic and/or mobility work of choice
Saturday, 01.14.17 – Sport
3 rounds not for time:
30m bear hug med ball carry
5-10m handstand walk or :30 nose-to-wall hold
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A. Hang squat clean, build quickly to a tough triple – no misses
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10 rounds for time w/10:00 cap, stop before any tearing occurs:
5 unbroken CTB pull-ups
5 unbroken toes-to-bar
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AMRAP in 10:00:
2000m row
max double-unders in remaining time
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gun show
Post results to comments.