Power Crossfit WOD Blog: September 2013

Monday, September 30, 2013

September 30, 2013

1.) HBBS

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

2.) Front squat

1x5 @ 60%

1x5 @ 65%

2x5 @ 70%

3.) Strict pull ups

3x8

4.) For time:

5-4-3-2-1

Bear complex (95/65lbs)

Run 200 m after each set

Friday, September 27, 2013

1.) 15 minutes to establish a 2RM Clean and Jerk.

Pause (3 counts @ bottom of knee) Each rep should start from the floor.

2.) Bench press 5x5 at 75%

Conditioning

3 rounds for time of:

10 power cleans (135/95lbs)

20 T2B

50 Double-Unders

"Annie"

50-40-30-20-10

Double unders

Sit ups

Thursday, September 26, 2013

1.) Hold tuck position 3xME (rings or matador.)

2.) HBBS:

1X5@60

1X5@65

1X5@70

1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).

3.) Conditioning:

1:00 ME Strict HSPU

5:00 ME KB Snatch (24/16kg) (divide reps anyhow, but try to keep reps even)

1:00 ME Strict HSPU

3:00 ME KB Snatch (24/16kg)(divide reps anyhow, but try to keep reps even)

1:00 ME Strict HSPU

Wednesday, September 25, 2013

1.) 3X3 Snatch from Blocks @ power position - use a heavy "working" weight, rest as needed.

2.) 3X2 Clean & Jerk from Blocks @ power position - use a heavy "working" weight, rest as needed.

3.) Tempo GH Raise: 3 reps x 5 (get 15 reps as slow as possible)

4.) 4 rounds for time:

Sprint 100 m

Lunge back

Then 20 HR push ups

Tuesday, September 24, 2013

1.) For QUALITY

Spend 15 minutes doing:

2-Rope Climbs with Russian Wrap

5-Handstand Hold Against Wall with shoulder Touches

10- Strict nDips

2.) Pressing Snatch Balance x 3 + OHS x 3: 4 sets

3.) Double Hand KB Bent Over Row 4x5 HAP

4.) "Fight Gone Worse"

Three rounds of:

Wall-balls (20/14#)ball, 10 ft

Sumo deadlift high-pulls (75/55#)

Box Jump 20" box

Power snatch (75/55#)

Row (Calories)

Rest 1 minute

Monday, September 23, 2013

1.) Back Squat:

60%x5

70%x3

80%x2

90%x2

95%x1

2.)Front Squat:

65%x5

75%x4

80%x4

85%x4

3.) Good mornings

50% 6x5

4.) 3 rounds for reps of:

1:00 ME Push press (115/75#)

2:00 ME Front Rack Weighted

Lunges (115/75#)

Rest 30 seconds btw rds

Friday, September 20, 2013

1.) Tall snatch 5x3

2.) Tall clean 5x3

3.)21-15-9

Ghd sit-ups

Front squat (115/75#)

Ring rows

Back squat (115/75#)

Run 200m btw rounds

Thursday, September 19, 2013

"Working out with cold muscles = injury." -Dr. Eric Jukes

1.)Strength: rest day or make up day

2.)For time:

Row 1000m

50x butterfly sit ups

50x KB swings (1.5/1 pd)

50x Squats

Run 400m

50m bear crawl

50x box jump overs (24/20")

50x floor wipers (side to side is one) you can anchor your arms or hold on to rig if necessary.

Wednesday, September 18, 2013

1.)10 minutes to establish a 3rm Push Press.

2.) 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk): ME on complex then 4x2 at 90%

3.) 3 rounds for time:

30 Wall-balls 20/14#

15 Burpees

Run the bridge😊

Tuesday, September 17, 2013

Warm up: (If you warm up poorly you risk injury.)

Calf stretches

Hip flexor rolls

Shoulder ROM

Duck walk w/ broom OH

Push ups

Back ext

W/an empty bar do warm up reps before each:

Back squat

Front squat

Bench

1.) 5-10-15-20-25-20-15-10-5: Double Unders

Each set must be unbroken, if you trip or stop you restart the set you're on.

2.) 1) HBBS:

2X5@65%

3X5@70% - rest exactly 90 seconds.

3.) Front Squat: 4X5@60% – rest 60 sec.

4.) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec.

5.) 10 minute AMRAP

Ascending ladder of:

2 Thrusters (115/75#)

2 Pull-ups

4 Thrusters (115/75#)

4 Pull-ups

6 Thrusters (115/75#)

6 Pull-ups

...until 10 minutes is up

Monday, September 16, 2013

1.) For quality:

60 ring push ups

30 Strict T2B

2.) EMOM for 5 minutes:

2 Power Snatches @ 75% of 1rm Power Snatch.

Conditioning

For time and reps:

5:00 ME DB snatches (apportion anyhow)
Run 1 Mile

Friday, September 13, 2013

1.) HBBS

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

1x3 @ 80%

2.) Front squats

1x5 @ 60%

3x5 @ 65%

3.) AMRAP IN 20 minutes:

2 muscle ups

4 HSPUs

6 pistols

Thursday, September 12, 2013

Strength:

1.) Stretch, Mobilize, Run, Jump,

make up a missed strength for

15-30 min OR try this:

2.) Death by Yoke Carry

Start with an empty yoke and

carry it 50′

Every minute on the minute

add 50 pounds to the yoke and

carry it 50′. Continue this

process until you fail.

( scale with your trainer.)

Skill:

3.)HOLD a.) b.) c.)

FOR:

1 minute

45 seconds

30 seconds

15 seconds:

a.) Handstand Hold Against

Wall

b.) L Sit

Adv: Rings or on matador

Int: hold tuck pos on rings

Beg: L hold on bar

c.) FINISH with:

25 Superman Rocks

25 Hollow Rockers

WOD

4.) Tabata:

Ball slams (30/20lbs)

Box jumps (24/20")

Kb swings (1.5/1 pd)

Wednesday, September 11, 2013

1.) Squat clean- from the floor pause at the bottom of the knee.

5x3 at 80%.

2.) Dead hang pull ups 5x4. If you can't do strict pull ups ask your trainer about a progression.

3.) Speed back squat with pause in the bottom. 4x3 at 65%

4.) 3 rounds for time of:

50 Double-Unders

15 Burpees

10 Power Cleans

Adv: 155/115 lbs

Int: 135/95 lbs

Beg: 95/65 lbs or below

Do the strength and scale appropriately.

Tuesday, September 10, 2013

1.) snatch high pulls x 2 + snatch:

Find max for complex.

2.) Then complete 3x2 sets of complex at 80%.

3.) snatch grip RDL 5x5 AHAP

4.) AMRAP IN 12 min:

15 front squats

10 push jerks

5 T2B

Weight:

Adv: 135/95 or +

Int: 95/65

Beg: 65 or less

Monday, September 9, 2013

WOD

A.) Pendlay row HAP 4x8

B.) pause FS into Push jerk 4x3 at 80%

C.) 5 rounds for time of:

5 man makers (30/20lbs)

Run 400m

Friday, September 6, 2013

Strength:

1.) 5x5 Pressing Snatch Balance - HAP rest 60 seconds.

2.) Power Snatch From Hips: Find Max Triple THEN 3x3 @ 80%

3.) GH raises 3x5

4.) 21-15-9

Calorie row

Thrusters (95/65lbs)

SDHP (95/65lbs)

C2B

Thursday, September 5, 2013

Strength: Rest day or make up day. GOAT work.

Chip away at this:

10 Dips

20 Toes to bar

30 Ball slams (30/20lbs)

40 Wallballs (30/20lbs)

50 Double unders

60 Box jumps (24/20")

70 Mountain climbers (140)

Wallball Sit-ups (20/14lbs)

Wednesday, September 4, 2013

STRENGTH:

1.) HBBS:

1×5@70%

1×5@80%

1×2@85%

1×3@90%

1×1@100% – rest 2 minutes.

2.) a.) CJ: Pause at bottom of knee: Find Max Double

b.) Then 5 sets of 2 @ 90% of double.

3.) Conditioning:

21-18-15-12-9-6-3

KB swings (1.5/1pood)

Push-ups

Walking lunges in meters

Tuesday, September 3, 2013

BBG:

1.) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees)

2.) 3 sets, not for time, of:

a.) Handstand Hold x 60 seconds

b.) Double-Unders x 50 reps

3.) 3x5 GH raises

4.) WOD:

5 Rounds For Time AFAP:

8 - Push Press (75/55)

16 - Back Squats (75/55)

200m Run

Monday, September 2, 2013

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters