Today's Workout:
A. 3 rounds not for time:
Strict Toes to Bar x 6-8 reps @ 3011
Handstand Hold x 30-45 seconds
B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.
C. In teams of 3, with only one person working at a time, complete:
100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row
Saturday, May 7, 2016
Friday, May 6, 2016
Today's Workout:
A. 3 rounds not for time:
Double-Unders x 30-40 reps
Strict Muscle-ups x 2-4 reps
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 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Same as last week.
C. 3 rounds for time, of:
Run 400 Meters
40 Straight Body Weighted Sit-ups (15/10 lbs plate)
7 Deadlifts (275/185 lbs)
A kinder version of the 2016 Regional Event 5.
Time cap: 16-minutes
A. 3 rounds not for time:
Double-Unders x 30-40 reps
Strict Muscle-ups x 2-4 reps
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 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Same as last week.
C. 3 rounds for time, of:
Run 400 Meters
40 Straight Body Weighted Sit-ups (15/10 lbs plate)
7 Deadlifts (275/185 lbs)
A kinder version of the 2016 Regional Event 5.
Time cap: 16-minutes
Thursday, May 5, 2016
Today's Workout:
A. Every 2-minutes for 18-minutes (9 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
B. "Regional Event 4"
4 rounds for time, of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
Time cap: 15-minutes
Ladies: NO DROPPING THE BARBELL.
A. Every 2-minutes for 18-minutes (9 sets):
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
B. "Regional Event 4"
4 rounds for time, of:
28 Alternating Pistols
15 Power Cleans (115/80 lbs)
Time cap: 15-minutes
Ladies: NO DROPPING THE BARBELL.
Wednesday, May 4, 2016
Today's Workout:
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
B. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch ball for good rep)
Minute 2: 10 Burpee Box Jumps (24″/20″)
Minute 3: 10 KB/DB Snatches (55/35 lbs)*
*If you can SQUAT SNATCH these, please do so.
A. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
B. Every minute, on the minute, for 18 minutes (6 sets of each):
Minute 1: 15 Wall Ball Shots (20/14 lbs to 10 ft - must catch ball for good rep)
Minute 2: 10 Burpee Box Jumps (24″/20″)
Minute 3: 10 KB/DB Snatches (55/35 lbs)*
*If you can SQUAT SNATCH these, please do so.
California Regional Week Class Schedule
As you all know, the California Regional is fast approaching and your team is ready for battle. Please be aware that there are some slight changes to our weekly class schedule while majority of your coaching staff is away competing.
As always, please be respectful of the coaches and the gym. PLEASE MAKE SURE YOU SIGN-UP FOR CLASSES ON MINDBODY. Remember, classes close an hour before the start time, so you must be signed prior to that. WE WILL NOT BE ACCEPTING VISITORS OR OUT OF TOWN GUESTS THIS WEEK (5/9 - 5/15). We apologize in advance for any inconvenience. If you have any questions, please feel free to email me at elyse@808crossfit.com.
CLASS SCHEDULE:
Monday (5/9): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Tuesday (5/10): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Wednesday (5/11): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Thursday (5/12): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Friday (5/13): CLOSED - Day 1 of the California Regional
Saturday (5/14): CLOSED - Day 2 of the California Regional
Sunday (5/15): CLOSED - Day 3 of the California Regional
We will return to a regular class schedule on Monday, May 16th.
As always, please be respectful of the coaches and the gym. PLEASE MAKE SURE YOU SIGN-UP FOR CLASSES ON MINDBODY. Remember, classes close an hour before the start time, so you must be signed prior to that. WE WILL NOT BE ACCEPTING VISITORS OR OUT OF TOWN GUESTS THIS WEEK (5/9 - 5/15). We apologize in advance for any inconvenience. If you have any questions, please feel free to email me at elyse@808crossfit.com.
CLASS SCHEDULE:
Monday (5/9): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Tuesday (5/10): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Wednesday (5/11): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Thursday (5/12): 6:00am, 8:30am, Noon, 4:00pm, 5:00pm, and 6:00pm
Friday (5/13): CLOSED - Day 1 of the California Regional
Saturday (5/14): CLOSED - Day 2 of the California Regional
Sunday (5/15): CLOSED - Day 3 of the California Regional
We will return to a regular class schedule on Monday, May 16th.
Tuesday, May 3, 2016
Today's Workout:
A. Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
B. For time:
30 Toes-to-Bar
500 Meter Row
21 Thrusters (115/75 lbs)
1000 Meter Row
21 Thrusters (115/75 lbs)
500 Meter Row
30 Toes-to-Bar
ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.
Time cap: 20-minutes.
A. Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
B. For time:
30 Toes-to-Bar
500 Meter Row
21 Thrusters (115/75 lbs)
1000 Meter Row
21 Thrusters (115/75 lbs)
500 Meter Row
30 Toes-to-Bar
ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD.
Time cap: 20-minutes.
Monday, May 2, 2016
Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (2 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B. 21-15-9 rep rounds for time of:
Power Snatch (95/65 lbs)
Burpees over the Barbell
*ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!
TIME CAP: 15-minutes
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
3-Position Snatch
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (2 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B. 21-15-9 rep rounds for time of:
Power Snatch (95/65 lbs)
Burpees over the Barbell
*ABSOLUTELY NO DROPPING BARS FROM OVERHEAD!
TIME CAP: 15-minutes
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