30:00-60:00 active recovery work of choice
Post work & results to comments.
Tag: CrossFit for Sport
Wednesday, 11.16.16 – Sport
3 rounds not for time:
3-5 dragon flags
30-50 double-unders
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A. Squat snatch clusters, 4 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. Axle Pendlay rows, 3 x 5-6, 20X2 – :02 pause w/bar pinned to abdomen w/straight wrists; 2:00 rest
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Every 3:00 for 5 sets:
:15 Assault Bike @ 95-97% effort
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3 sets not for time:
6-8/side DB external rotations, 30X0
10 scap push-ups
Post results to comments.
Tuesday, 11.15.16 – Sport
3 sets not for time:
30m medball bear hug carry
15 light band pull-aparts
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A. 1 snatch-grip deadlift + 1 snatch pull, 3 x 1 starting @ snatch max and building a bit from there; :10 between movements, 2:00 rest
B. 1-arm DB overhead carry, 3 x 30m/side tough; :60 between sides
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For time w/a partner, trading off every 500m:
8000m row
OR if working solo:
8 sets:
500m row
2:00 walk rest
Post results to comments.
Monday, 11.14.16 – Sport
A. Squat clean from block (bar mid-thigh), build quickly to a moderate single – no misses!
B. Front squat, 5-5-5, 20X1; 3:00 rest
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Every :60 for 18:00 (6 sets of each):
1st: max L-sit up to :30
2nd: 4-6 alternating pistols, 21X1 – pause in the hole!
3rd: max double-unders in :30
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3 sets not for time:
7-10 moderate/tough reverse hypers
:10/side 1-arm passive hang from bar
Post result to comments.
Sunday, 11.13.16 – Health & Sport
long, unplugged hike
Saturday, 11.12.16 – Sport
3 sets not for time:
1-3 rope climbs
5-10 strict dips – ring or bar
30-60 unbroken double-unders
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For 14:00:
Evens: 1 power snatch, 80-90% 1RM
Odds: 1 power clean, 80-90% 1RM
+
For time w/a partner, split all work as desired w/only 1 partner working at a time:
100 alternating 1-arm DB snatches
100 burpees
2000m row
+
optional:
bis, tris, abs
sandbag carry
400m sled drag, moderate
Post results to comments.