042115
Front Squat 4×3 Work to a 75% of 1RM Front Squat for a set of 3. Then 3 drop sets. All drop sets at 10 kg down if your heavy set of 3 is under 130kg. All drop sets at 15kg down if your heavy set of 3 is over 130kg. Skill: EMOM 5 […]
Entries by wintersmom
042015
Barbell WOD then WOD: 5 rounds 6 thrusters AHAP 12 deadlifts with the same bar as above 6 muscle ups (scale 6 chest 2 bar pull ups + 6 hand release push ups)
042015
Hang Snatch from Position 1 5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are above 100kg. Skill: 5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull […]
Strongman Sunday
Event Day: Event 1: build to 1 rep max power clean with an axle bar Event 2: Max Crucifix Hold Grab a pair of dumb bells and perform a lateral raise with elbows locked and palms forward. Keep the DB’S at chin height for as long as possible. Men’s weight is 25 pounds per hand. […]
041715
Barbell WOD then 400m run 15 power snatches (if set is not unbroken for every break 200m run must be done) 400m run 12 power snatches (if set is not unbroken for every break a 200m run must be done) 400m run 9 power snatches ( if set is not unbroken for every break a […]
041715
THE GYM WILL BE CLOSED THIS SATURDAY FOR THE FESTIVUS COMP BEING HELD AT CROSSFIT NATOMAS. IF YOU CAN COME OUT AND SUPPORT THE MULTIPLE ATHLETES WE HAVE COMPETING! ESTABLISH A 1RM DEADLIFT WOD: EMOM x 20 Even minutes max burpees in the first 40 sec Odd minutes max pull ups in the first […]
041615
Recovery day
041615
Establish a 1rm Strict Shoulder press Skill: pistols WOD: WIth a running clock 0:00-5:00min 30 Thrusters 135/95# 5:00-10:00min 500m row 10:00-15min 3 rounds 10 push press 135/95# 10 bar over burpees
041515
barbell wod then: “Amanda” 9-7-5 reps for time of: Muscle-up Squat snatch (135 / 95 lbs)
041515
establish a 1rm back squat Skill: dbl under practice Wod: “Jackie” 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) For time