Crossfit 27:17

Monday- A. Over Head Squat @ 30X1- 15, 15, 15; rest 3 min + 3 sets AMRAP Pull Ups Run 400m ALL OUT Rest 3 min

Friday A. Press Cluster @ 22X0- 4.4 x 3; rest 3 min B. Free Standing HS Tech work- 10 min + 3 sets; rest 3 min 7 TnG Dead ...

Thursday 7 min AMRAP 10 thrusters, 75# 5 Burpees

Wednesday A1. Strict Chin Ups @ 22X2; 3 x 3; rest 20 sec A2. Ring Dips @ 32X0; 3 x 4-6; rest 3 min B1. Kipping Pull Ups; 3 x a...

Tuesday 3 sets @ high consistent aerobic effort 60 sec Row 60 sec rest 60 sec Box Jump, 30/24 step down 60 sec rest 60 s...

Wednesday 6 sets @ high consistent aerobic effort 30 sec wall ball 30 sec rest 30 sec air dyne 30 sec rest 30 sec Russia...

Tuesday A1. Strict Chin Ups @ 22X2; 3 x 5; rest 20 sec A2. Ring Dips @ 32X0; 3 x 6-8; rest 3 min B1. Kipping Pull Ups; 3 x amr...

Monday- A. Press- build to a tough single in 10 min (NOT a 1RM, NO FAILS) + Power Clean- build to 1RM in 8 min Rest 2 min ...

Friday 3 rounds for time Run 400m 10 HSPU 30 KB Swings, 53/35#

Thursday A. Back Squat @ 13X0; 5 x 5; rest 3 min B. Ring Dips-5 min AMRAP of set no larger than 5 reps

Wednesday A. Press- 5 x 2; rest 2 min- start light & build to 2RM (heavier than 3RM) + “Jackie” Row 1000m 50 Thrusters...

Tuesday 5 sets 30 sec wall ball 30 sec rest 30 sec double unders 30 sec rest 30 sec box jump 30 sec rest 30 sec air ...

Monday A. Press @ 65%- 8 x 3; EMOM- FAST! B. Dead Lift @ 42X2; 5 x 5; rest 3 min C. GH Sit Ups- 70 total; break into at least ...

Friday 5 min Double Unders 5 min Turkish Get Ups 5 min Box Jumps, 20” Step down 5 min Turkish Get Ups *Reminder about cookout!...

Thursday A. Dead Lift @ 42X2; 5 x 5; rest 3 min B. GH Sit Ups- 60 total- break into 3 or more sets *Friday night after class (@ 6:00) ...

Wednesday A. Press @ 60%- 9 x 3; EMOM- speed + 10 min of Cindy 5 Pull Ups 10 Push Ups 15 Squats

Tuesday 3 rounds for time 20 KBS, 70/53# 20 Box Jumps, 20” *Get after it, no pacing!

Monday A. Press- 5 x 3; rest 2 min- start light & build to 3RM (heavier than 5RM) + 5 rounds for total time AMRAP Ring Dips Run ...

The CrossFit Games 2012 will come to an end tonight after all the scores are turned it. Now is a turning point in your training program. E...

Friday Open WOD 12.5 7 min AMRAP 3 Thrusters, 100/65# 3 CTB Pull Ups 6 Thrusters, 100/65# 6 CTB Pull Ups 9 Thrusters, 100/65# 9 CTB Pull Ups...

Thursday A. Press @ 55%- 9 x 3; EMOM + Row 250m @ 95% rest 3 min x 4

Strength Work Wednesday A1. Back Squat @ 13X1; 5 x 5; 10 sec A2. Ring Dips 22X2; 5 x amrap; 3 min B. Back Extensions @ 4022; 3 x 15; 90 sec

Tuesday For time: 50 Burpees, feet stay together (no step back or up) 100 Box Jumps, 24/20" step down 150 Double Unders (250 High Knees...

Monday "Helen" Run 400m 21 KB Swings, 53/35# 12 Pull Ups Rest 10 min Row 1k for time

Open WOD 12.4 12 min As many reps/rounds as possible 150 Wall Ball, 20#/14# ball to 10'/9' target 90 Double Unders 30 Muscle Ups

Double Under Practice 10 min + Muscle Up Skill Transfer Practice- 8 min + Row 2k for time!

A. Press @ 50% 1RM- 9 x 3 reps afap; EMOM B. Hang Squat Clean @ 70% effort- 5 x 5 every 2nd minute- focus on speed out of the bottom + Air D...

Monday Starting Press Cycle next week, may even have a CHALLENGE to go with it! A. Press- find 1rm in 10 min + 15 min AMRAP Row 750m buy in ...

Open WOD 12.3 18 min AMRAP 15 Box Jumps, 24/20" (must stand with complete control on top of box) 12 Push Press, 115/75# (shoulder to ov...

Thursday training- lactate training on Air Dyne can be good before an aerobic tester like the Open WOD 12.3 (18 min amrap- 15 box jumps, 24/...