30:00-60:00 easy bike, swim, row and/or mobility work of choice
Tag: CrossFit for Sport
Wednesday, 12.21.16 – Sport
3 rounds not for time:
1 bar muscle-up + 2 strict pull-ups + 3 CTB pull-ups + 4 toes-to-bar OR 5 pull-ups + 5 toes-to-bar
10-14 alternating pistols
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Every :90 for 15:00 (10 sets):
1 squat snatch starting @ 65% building up to 80-85% max
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Every :90 for 15:00 (10 sets):
1 squat clean starting @ 65% building up to 80-85% max
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Every 5:00 for 4 sets:
:30 Assault Bike @ 95-97% effort
Post results to comments.
Tuesday, 12.20.16 – Sport
5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
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5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
Post results to comments.
Monday, 12.19.16 – Sport
A. Hang squat clean, build to a tough triple from below the knees
B. Front squat, 5-5-5, 20X1; 2:00-3:00 rest
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Every :60 for 15:00 (5 sets of each):
1st: 1-5 unbroken muscle-ups or 1-2 rope climbs
2nd: 10 DB thrusters, moderate/tough
3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back into the muscle-ups
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3 sets not for time:
15 light reverse hypers
4-6/side 1-arm DB rows, 4010 – note the tempo
:30/side plank
Post result to comments.
Sunday, 12.18.16 – Health & Sport
long, unplugged hike and/or 30:00 mobility work of choice
Saturday, 12.17.16 – Sport
OPEX Winter Classic – 3 events, 1 starting every 15:00:
Event 1, AMRAP in 12:00:
11 bar-facing burpees
11 squat snatches, 115/75
9 bar-facing burpees
9 squat snatches, 155/105
7 bar-facing burpees
7 squat snatches, 205/135
5 bar-facing burpees
5 squat snatches, 225/145
*if you complete the above work, establish a max squat snatch in the remainder of the 12:00 as a tie break
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Event 2, AMRAP in 12:00:
2 rounds of (2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70/53)
5 squat clean thrusters, 155/105
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Event 3, for time w/12:00 cap:
111 row calories, off the rower every :60 for you choice of either 5 toes-to-bar or 5 box jump-overs @ 24/20
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optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.