Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Toes to Bar x 8-12 reps
Box Jumps x 16-20 reps
B. Every two minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%
C. For time:
30/25 Calories on the Rower
30 Burpee Box Jump-Overs (24″/20″)
30/25 Calories on the Rower
Tuesday, January 31, 2017
Monday, January 30, 2017
Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat x 2-3 reps
*Build over the course of the 6 sets.
B. For time:
100 Double-Unders
27 Thrusters (95/65 lbs)
30 Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders
NO DROPPING THE BARBELL FROM OVERHEAD.
Time cap: 20-minutes
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat x 2-3 reps
*Build over the course of the 6 sets.
B. For time:
100 Double-Unders
27 Thrusters (95/65 lbs)
30 Burpees Over the Barbell
27 Thrusters (95/65 lbs)
100 Double-Unders
NO DROPPING THE BARBELL FROM OVERHEAD.
Time cap: 20-minutes
Saturday, January 28, 2017
Today's Workout:
A. Take 12-minutes to work on 3 "Goat" movements ("Goats" are areas of weakness).
B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
C. In pairs, partitioning reps however you like, complete the following for time:
100 Cals on the Rower
80 Burpee Box Jump Overs (24/20")
60 Overhead Squats (155/105 lbs)
40 Chest to Bar Pull-ups
2-mile Run (in 400 Meter legs)
Time cap: 35-minutes
A. Take 12-minutes to work on 3 "Goat" movements ("Goats" are areas of weakness).
B. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
C. In pairs, partitioning reps however you like, complete the following for time:
100 Cals on the Rower
80 Burpee Box Jump Overs (24/20")
60 Overhead Squats (155/105 lbs)
40 Chest to Bar Pull-ups
2-mile Run (in 400 Meter legs)
Time cap: 35-minutes
Friday, January 27, 2017
Today's Workout:
A. Every 2-minutes for 6-minutes (3 sets):
Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Followed by...
Every 3-minutes for 6-minutes (2 sets):
Back Squat
Set 4- 10 reps @75%
Set 5- 10 reps @75%
B. Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
Rest 3 minutes, and then…
For time:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
A. Every 2-minutes for 6-minutes (3 sets):
Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Followed by...
Every 3-minutes for 6-minutes (2 sets):
Back Squat
Set 4- 10 reps @75%
Set 5- 10 reps @75%
B. Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
Rest 3 minutes, and then…
For time:
50 Wall Ball Shots (20/14 lbs)
30 Toes-to-Bar
15 Ground to Overhead (155/105 lbs)
Tuesday, January 24, 2017
Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)
B. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C. For time:
50 Calorie Row
50 Chest-to-Bar Pull-Ups
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)
B. Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%
C. For time:
50 Calorie Row
50 Chest-to-Bar Pull-Ups
Monday, January 23, 2017
Today's Workout:
A. Every 3-minutes for 18-minutes (6 sets):
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
B. Four rounds for time of:
20 Box Jumps (24/20")
15 Thrusters (115/75 lbs)
5/3 Bar Muscle-Ups
TIME CAP: 20-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Banded Pull Aparts x 30 reps
Rest as needed
A. Every 3-minutes for 18-minutes (6 sets):
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)
B. Four rounds for time of:
20 Box Jumps (24/20")
15 Thrusters (115/75 lbs)
5/3 Bar Muscle-Ups
TIME CAP: 20-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Banded Pull Aparts x 30 reps
Rest as needed
Saturday, January 21, 2017
Today's Workout:
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B. In pairs, complete the following for time:
1600 Meter Run (in 200 Meter relays)
160 Wall Balls (30/20 lbs to 10', alternate every 10 reps)
160 Kettlebell Swings (70/53 lbs, alternate every 10 reps)
160 Burpees (alternate every 10 reps)
1600 Meter Run (in 200 Meter relays)
A. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
B. In pairs, complete the following for time:
1600 Meter Run (in 200 Meter relays)
160 Wall Balls (30/20 lbs to 10', alternate every 10 reps)
160 Kettlebell Swings (70/53 lbs, alternate every 10 reps)
160 Burpees (alternate every 10 reps)
1600 Meter Run (in 200 Meter relays)
Friday, January 20, 2017
Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%
B. “CrossFit Games Open Event 15.3”
Complete as many reps as possible in 8 minutes of:
3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
6 Cleans
15 Handstand push-ups
6 Cleans
18 Handstand push-ups
6 Cleans
21 Handstand push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%
B. “CrossFit Games Open Event 15.3”
Complete as many reps as possible in 8 minutes of:
3 Handstand push-ups
3 Cleans
6 Handstand push-ups
3 Cleans
9 Handstand push-ups
3 Cleans
12 Handstand push-ups
6 Cleans
15 Handstand push-ups
6 Cleans
18 Handstand push-ups
6 Cleans
21 Handstand push-ups
9 Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Thursday, January 19, 2017
Wednesday, January 18, 2017
Today's Workout:
Update: Parking lot is open again! Road work on Hart Street is complete. Thank you all for your cooperation this morning!
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Jerk x 1.1.1
(Rest 5 seconds between each single)
Make the final two sets HEAVY.
B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Burpees over the Bar
Rest 3 minutes, and repeat for a total of three sets
These must be sprint sessions. Do not pace!
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Weighted Plank Hold on Elbows x 60 seconds
Rest as needed
Update: Parking lot is open again! Road work on Hart Street is complete. Thank you all for your cooperation this morning!
A. Every 2 minutes, for 16 minutes (8 sets):
Power Clean & Jerk x 1.1.1
(Rest 5 seconds between each single)
Make the final two sets HEAVY.
B. Complete as many rounds and reps as possible in 3 minutes of:
10 Thrusters (95/65 lbs - NO DROPPING BARBELLS!)
10 Burpees over the Bar
Rest 3 minutes, and repeat for a total of three sets
These must be sprint sessions. Do not pace!
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Weighted Plank Hold on Elbows x 60 seconds
Rest as needed
Tuesday, January 17, 2017
Parking lot will be CLOSED tomorrow: Wednesday, January 18th.
URGENT ANNOUNCEMENT
WE HAVE JUST BEEN INFORMED THAT THE PARKING LOT WILL BE CLOSED FROM 8:00AM TO 4:00PM ON WEDNESDAY, JANUARY 17, 2017 DUE TO CITY AND COUNTY ROAD WORK ON HART STREET.
If you plan on attending the 8:30am class, AM Comp class, Noon class or the 4:00pm class tomorrow (Wednesday), you will need to park on the street or just make tomorrow a rest day if you do not want to park on the street. The best parking will be along the Kapalama Canal on Kohou Street. It is metered parking, so make sure you bring some quarters with you.
The road work should only take ONE day, however we all know City and County, so if it requires more than one day, I will update everyone. Please be respectful of this request. If you have any other questions or concerns, please email me at elyse@808crossfit.com.
Thanks for your kokua,
Coach E
Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)
B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C. Three rounds for time of:
20/15 Calories on the Rower
20 Chest-to-Bar Pull-Ups
Time cap: 15-minutes
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Alternating Pistols x 16 reps (8 each leg)
B. Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%
C. Three rounds for time of:
20/15 Calories on the Rower
20 Chest-to-Bar Pull-Ups
Time cap: 15-minutes
Monday, January 16, 2017
Today's Workout:
Scheduling Reminder: We are following a holiday schedule today in honor of Martin Luther King Day - 8:30am and 10:00am classes only! Comp Class at 10:30am. Please make sure you are signed in on MINDBODY.
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 30-minutes, of:
12 Calorie Row
12 Power Snatch (95/65 lbs - NO DROPPING THE BARBELL!)
12 Wall Balls (20/14 lbs to 10 feet)
12 Toes to Bar
Scheduling Reminder: We are following a holiday schedule today in honor of Martin Luther King Day - 8:30am and 10:00am classes only! Comp Class at 10:30am. Please make sure you are signed in on MINDBODY.
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
B. In pairs, alternating full rounds, complete as many rounds and reps as possible in 30-minutes, of:
12 Calorie Row
12 Power Snatch (95/65 lbs - NO DROPPING THE BARBELL!)
12 Wall Balls (20/14 lbs to 10 feet)
12 Toes to Bar
Saturday, January 14, 2017
Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
B. In teams of two, partitioning reps however you like, complete the following for time:
Run 1600 Meters (in 200 Meter legs)
100 Wall Ball Shots (30/20 lbs - CATCH BALL)
80 Box Jump Overs (24″/20″)
60 Deadlifts (245/165 lbs)
40 Toes-to-Bar
20 Power Cleans (185/125 lbs)
A. Every 3-minutes for 15-minutes (5 sets):
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
B. In teams of two, partitioning reps however you like, complete the following for time:
Run 1600 Meters (in 200 Meter legs)
100 Wall Ball Shots (30/20 lbs - CATCH BALL)
80 Box Jump Overs (24″/20″)
60 Deadlifts (245/165 lbs)
40 Toes-to-Bar
20 Power Cleans (185/125 lbs)
Friday, January 13, 2017
Today's Workout:
Scheduling Reminder: We will be following a holiday schedule on Monday, January 16, 2017 - 8:30am and 10:00am classes only! Please make sure you are signed up on MINDBODY. Sorry, no visitors/out-of-town guests on Monday!
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%
Set 6- 10 reps @ 70%
B. 5 Rounds, for max reps:
1:00 Assault Bike for Calories
1:00 Power Cleans (135/95 lbs)
1:00 Burpees over Bar
1:00 Rest
Scheduling Reminder: We will be following a holiday schedule on Monday, January 16, 2017 - 8:30am and 10:00am classes only! Please make sure you are signed up on MINDBODY. Sorry, no visitors/out-of-town guests on Monday!
A. Every 3-minutes for 18-minutes (6 sets):
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%
Set 6- 10 reps @ 70%
B. 5 Rounds, for max reps:
1:00 Assault Bike for Calories
1:00 Power Cleans (135/95 lbs)
1:00 Burpees over Bar
1:00 Rest
Thursday, January 12, 2017
Today's Workout:
A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
and then…
Take exactly 10 minutes to build to today’s heavy Push Press
B. Complete as many reps in 5-minutes of:
Power Snatch (115/75 lbs)
Complete as many reps in 4-minutes of:
Row for Calories
Complete as many reps in 3-minutes of:
Overhead Squats (115/75 lbs)
Complete as many reps in 2-minutes of:
Double-Unders
A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
and then…
Take exactly 10 minutes to build to today’s heavy Push Press
B. Complete as many reps in 5-minutes of:
Power Snatch (115/75 lbs)
Complete as many reps in 4-minutes of:
Row for Calories
Complete as many reps in 3-minutes of:
Overhead Squats (115/75 lbs)
Complete as many reps in 2-minutes of:
Double-Unders
Wednesday, January 11, 2017
Tuesday, January 10, 2017
Today's Workout:
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps
B. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C. For time:
Row 500 Meters
50 Toes to Bar
Row 500 Meters
Time cap: 12-minutes
A. Three sets not for time, of:
Kipping Handstand Push-Ups x 8-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x Max Reps in 45 seconds
Chest to Bar Pull-ups x 10-12 reps
B. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C. For time:
Row 500 Meters
50 Toes to Bar
Row 500 Meters
Time cap: 12-minutes
Monday, January 9, 2017
Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Front Squat with a Pause x 5-6 reps @ 4111
B. Complete as many rounds and reps in 16-minutes of:
60 Wall Ball Shots (20/14 lbs to 10′ - CATCH BALL)
30 Calorie Row
10/6 Muscle-Ups*
*No Muscle-ups, sub 20 Ring Dips/Box Dips.
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Weighted Plank Hold on Elbows x 60 seconds
Rest as needed
Saturday, January 7, 2017
Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Tempo Back Squat x 3 reps @ 53X1
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
B. In teams of 3, partitioning reps however you like, complete the following for time:
100 Back Squats (155/105 lbs)
75 Shoulder to Overhead (155/105 lbs)
50 Toes to Bar
100 Front Squats (135/95 lbs)
75 Shoulder to Overhead (135/95 lbs)
50 Toes to Bar
100 Overhead Squats (95/65 lbs)
75 Shoulder to Overhead (95/65 lbs)
50 Toes to Bar
A. Every 3-minutes for 15-minutes (5 sets):
Tempo Back Squat x 3 reps @ 53X1
These are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps. Build to a heavy triple for today, but do not deviate from tempo.
B. In teams of 3, partitioning reps however you like, complete the following for time:
100 Back Squats (155/105 lbs)
75 Shoulder to Overhead (155/105 lbs)
50 Toes to Bar
100 Front Squats (135/95 lbs)
75 Shoulder to Overhead (135/95 lbs)
50 Toes to Bar
100 Overhead Squats (95/65 lbs)
75 Shoulder to Overhead (95/65 lbs)
50 Toes to Bar
Friday, January 6, 2017
Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.
B. For time:
Run 1600 Meters (4 x 400 meters)
Immediately followed by...
21-15-9 rep rounds for time, of:
Power Snatch (95/65 lbs)
Wallballs (20/14 lbs to 10' - MUST CATCH BALL)
NO DROPPING BARBELLS FROM OVERHEAD!
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 20 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
A. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.
B. For time:
Run 1600 Meters (4 x 400 meters)
Immediately followed by...
21-15-9 rep rounds for time, of:
Power Snatch (95/65 lbs)
Wallballs (20/14 lbs to 10' - MUST CATCH BALL)
NO DROPPING BARBELLS FROM OVERHEAD!
C. "Optional Accessories"
Three sets of:
Banded Good Mornings x 20 reps
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
Thursday, January 5, 2017
Today's Workout:
A. Every two minutes, for 14 minutes (7 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
Immediately followed by...
3 sets of:
Clean Pulls x 3 reps @ 100-105% of your 1-RM Clean
Rest as needed
B. For time:
10/7 Muscle-ups
150 Double-Unders
20 Squat Snatch (135/95 lbs)
150 Double-Unders
10/7 Muscle-ups
Time cap: 16-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
A. Every two minutes, for 14 minutes (7 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
Immediately followed by...
3 sets of:
Clean Pulls x 3 reps @ 100-105% of your 1-RM Clean
Rest as needed
B. For time:
10/7 Muscle-ups
150 Double-Unders
20 Squat Snatch (135/95 lbs)
150 Double-Unders
10/7 Muscle-ups
Time cap: 16-minutes
C. "Optional Accessories"
3 sets of:
Ring Bicep Curls x 8-10 reps
Rest 60 seconds
Banded Pull Aparts x 30 reps
Rest as needed
Wednesday, January 4, 2017
Today's Workout:
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading.
B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Burpees over the Bar
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
C. "Optional Accessories"
3 sets of:
GHD Sit-ups x 10-12 reps
Crab Walk x 50 feet
Rest as needed
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading.
B. Complete as many rounds and reps as possible in 15-minutes, of:
15 Burpees over the Bar
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
C. "Optional Accessories"
3 sets of:
GHD Sit-ups x 10-12 reps
Crab Walk x 50 feet
Rest as needed
Tuesday, January 3, 2017
Today's Workout:
A. Every two minutes, for 14 minutes (7 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build to today’s heaviest set.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 20-minutes:
350/300 Meter Row
15 Thrusters (95/65 lbs)
15 Chest to Bar Pull-ups or Pull-ups
C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Ab-Wheel x 10 reps
Rest as needed
A. Every two minutes, for 14 minutes (7 sets):
Hang Snatch + Snatch + 2 Overhead Squats
Build to today’s heaviest set.
B. In teams of 2, alternating full movements, complete as many rounds and reps as possible in 20-minutes:
350/300 Meter Row
15 Thrusters (95/65 lbs)
15 Chest to Bar Pull-ups or Pull-ups
C. "Optional Accessories"
3 sets of:
Bent Over Dumbbell Reverse Flyes x 15-20 reps
Ab-Wheel x 10 reps
Rest as needed
Monday, January 2, 2017
Scheduling Reminder: We are CLOSED today, Monday, January 2nd, in observance of New Year's Day. Normal Class Schedule resumes tomorrow, Tuesday, January 3rd.
Wishing you all a very safe and happy New Year! Thank you all for making 2016 both memorable and beautiful! Here's to 2017 and many more awesome CrossFit 808 memories!
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