Mon
front squats
kb swings x10, box jumps x10, 10rft
Tues
powerclean & jerks 6,6,6,6,6
pushups x10, situps x10, 15rft
Wed
pullups, banded or strict, 5sets, me
bear complex, 4,4,4,4,4, two min rest between rounds
*powerclean, front squat, pushpress, backsquat, pushpress
Thur
500 1unders
row @500m, airsquats x50, hanging knee raises x50, row @500m
Fri
guns and buns
farmers carry, end of street and back twice
Sisu Performance Athletics
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
Tuesday, September 16, 2014
Monday, September 8, 2014
08Sept14
Monday
skill/strength- squats 12 to 4
wod- box jumps x10, pushups x 5, 1under x50, pushpress x5, 10rft
Tuesday
skill/strength- powerclean 5,5,5,5,5
wod- abmat situps x50, airsquats x50, 5rft
Wednesday
skill/strength- pullups, banded or strict, 5 sets, me
wod- deadlifts x10, walking lunges x10, 10rft
Thursday
skill/strength- row @500m me
wod- airdyne @5minutes me
Friday
skill/strength- dips, chinups,
wod- pushups x5, situps x10, airsquats x15, 20min amrap
skill/strength- squats 12 to 4
wod- box jumps x10, pushups x 5, 1under x50, pushpress x5, 10rft
Tuesday
skill/strength- powerclean 5,5,5,5,5
wod- abmat situps x50, airsquats x50, 5rft
Wednesday
skill/strength- pullups, banded or strict, 5 sets, me
wod- deadlifts x10, walking lunges x10, 10rft
Thursday
skill/strength- row @500m me
wod- airdyne @5minutes me
Friday
skill/strength- dips, chinups,
wod- pushups x5, situps x10, airsquats x15, 20min amrap
Thursday, August 14, 2014
14Aug14
Thur
Power Clean - 70% x 2 x 2, 75% x 1 x 3
Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3
Overhead Squat - heavy single
4 sets; no rest:
10 pull-ups
10 DB push press
Power Clean - 70% x 2 x 2, 75% x 1 x 3
Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3
Overhead Squat - heavy single
4 sets; no rest:
10 pull-ups
10 DB push press
Monday, August 11, 2014
11Aug14
Mon
Snatch - 80% x 2 x 2, 80% x 1 x 3
Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
Pause Back Squat - 75% x 3 x 5
Snatch - 80% x 2 x 2, 80% x 1 x 3
Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
Pause Back Squat - 75% x 3 x 5
Monday, August 4, 2014
05Aug14
Tues
Jerk - heavy single; 80% of HS x 1 x 3
Power Snatch - 70% x 2 x 5
Push Press - 75% x 5 x 3
3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm
Jerk - heavy single; 80% of HS x 1 x 3
Power Snatch - 70% x 2 x 5
Push Press - 75% x 5 x 3
3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm
Sunday, August 3, 2014
04Aug14
Mon
Snatch - 75% x 3 x 2, 75% x 2 x 3
Snatch Pull - 95% (of snatch) x 3 x 5
Pause Back Squat - 70% x 4 x 5
Snatch - 75% x 3 x 2, 75% x 2 x 3
Snatch Pull - 95% (of snatch) x 3 x 5
Pause Back Squat - 70% x 4 x 5
Saturday, August 2, 2014
02Aug14
Sat
Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Front squat - heavy single
SLDL - 3 x 5
Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
Front squat - heavy single
SLDL - 3 x 5
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