All Posts by pip

3-position snatch

Monday 27.5.13 A: 7 x 1 3-position snatch (ground, hang, hi-hang) B: With a running  clock – 0-2 min – hand stand hold (accumulate as many seconds as possible) 2-8 min – 6 min AMRAP 15 hang power cleans (52/35kg) (Rx+ 70/50kg) 15 burpees 8-10 min – handstand hold (accumulate as many seconds as possible) […]

Continue reading

Snatches, swings and burpees

Monday 13.5.13 A: Weightlifting Every 30 seconds for 4 minutes, 1 snatch at 85% (9 total reps) – Then – at 5:00, 3 minutes to complete 3 x UB sets of snatches at 75% (touch ‘n go) B: Conditioning 3 RFT (8 min cap) 16 KBS (32/24, Rx+ OH swings) 10 pull ups 6 burpees […]

Continue reading

Snatches and ring dips

Monday 6.5.13   A: Weightlifting EMOM for 5 minutes 2 x snatches at 80% of your most recent 1RM. There is only two attempts per minute, so if you miss it, you miss it. – THEN – at 5:00, 2min AMRAP of snatches at 80%. B: Conditioning: 1 min ME ring dips – then – […]

Continue reading

Handstands and front squats

Friday 3.5.13   A: Handstand practice – work on HSPU kipping or strict, freestanding handstands or even just getting upside down B: 5 rounds for time (12 min cap): 6 front squats (75/50) 30 double unders 6 HSPU Post loads, times (or completed rounds/reps) and training notes to comments.  

Continue reading

5×3 Front squats

Monday 22.4.13 Strength: 5 x 3 front squat (heaviest possible) Conditioning: 3 rounds for total reps: 1 min ME front squats (61/40) 1 min ME HSPU 1 min ME Russian kettlebell swings (24/16) 1 min ME strict pullups – 1 minute rest between rounds – Coaches notes: – Focus on keeping your chest up with […]

Continue reading

Josh

Saturday 20.4.13 Hero WOD – “Josh” For time (15 min cap): 21 Over head squats (42/30) 42 pull ups 15 OHS 30 pull ups 9 OHS 18 pull ups Post loads, times and training notes to comments.  

Continue reading

CrossFit Open WOD 13.3

Friday 22.3.13 13.3 12 min AMRAP 150 wall balls (20/14) 90 double unders 30 ring muscle ups Coaches notes: – This workout is as much a mental battle as it is a physical battle – it is so important that you don’t check out of these wall balls. – Break the wall balls down into […]

Continue reading

2013 CrossFit Open Workout 13.2

15.2.13 10 min AMRAP: 5 Shoulder to overhead (52.5/35kg) 10 Deadlifts (52.5/35kg) 15 box jumps (24’/20′) Coaches notes: – Ground to overhead can be strict press, push press, push jerk or split jerk. As long as you end the lift in a controlled position and feet end under the hips, you can get it up […]

Continue reading

Clean volume and a little bit of everything

Monday 4.3.13 A: Weightlifting EMOM x 10 3 x clean (heavy but manageable) B: Conditioning 10-8-6-4-2 (6 min cap) Thrusters (40/30) Deadlifts (40/30) – Rest 3 minutes – 10-8-6-4-2 (6 min cap) Russian kettlebell swings (32/24) Wall balls (red/blue) Burpees Post loads, times and notes to comments. Coaches notes: The way we ran this session […]

Continue reading