AM
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
Showing posts with label clean. Show all posts
Showing posts with label clean. Show all posts
August 15, 2012
August 14, 2012
WOD Tuesday 8/14/12
Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
August 13, 2012
WOD Monday 8/13/12
More from Outlaw ...
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
August 8, 2012
WOD Wednesday 8/8/12
AM
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
August 7, 2012
WOD Tuesday 8/7/12
Another Outlaw influenced day ...
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
July 25, 2012
WOD Wednesday 7/25/12
AM
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
July 22, 2012
WOD Saturday 7/21/12
Sorry this is a day late ...
A) Clean Ladder fro 2012 CrossFit Games
- 1 Clean Rep every 30 seconds with progressively heavier barbells
- Partial pounds will counted for every deadlift completed after a failed clean
- Mens Weights: 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385
- Womens Weights: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235
B) 3 rounds of:
90 seconds of Paralette HSPU
30 seconds of Rest
90 seconds of Rope Climb
30 seconds of Rest
C) Every Minute, On The Minute for 10 minutes:
First 5 minutes: 1 Rep Back Squat @ 90% of 1 Rep Max
Last 5 minutes: 3 Rep Back Squat @ 80% of 1 Rep Max
Post Scores to Comments
A) Clean Ladder fro 2012 CrossFit Games
- 1 Clean Rep every 30 seconds with progressively heavier barbells
- Partial pounds will counted for every deadlift completed after a failed clean
- Mens Weights: 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385
- Womens Weights: 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235
B) 3 rounds of:
90 seconds of Paralette HSPU
30 seconds of Rest
90 seconds of Rope Climb
30 seconds of Rest
C) Every Minute, On The Minute for 10 minutes:
First 5 minutes: 1 Rep Back Squat @ 90% of 1 Rep Max
Last 5 minutes: 3 Rep Back Squat @ 80% of 1 Rep Max
Post Scores to Comments
July 17, 2012
WOD Tuesday 7/17/12
AM
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
July 9, 2012
WOD Monday 7/9/12
AM
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
A) Snatch - Heavy Single
B) Clean - Heavy Single
C) 500m Row
40 Double Unders
30 Ring Dips
20 Overhead Walking Lunge Steps (45#/ 25#)
10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
5 Rope Climb
10 Double KB Swings
20 Overhead Walking Lunge Steps
30 Ring Dips
40 Double Unders
500m Row
PM
A) Strict Press - Heavy Single
B) Push Press - Heavy Triple
C) Push Jerk - Heavy 5
Post Scores to Comments
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
April 23, 2012
November 24, 2011
WOD Friday 11/25/11
Strength:
OFF
Conditioning:
As many rounds as possible in 10 minutes of:
1 Squat Snatch (135# for men/ 95# for women)
1 Squat Clean (225#/ 155#)
1 Back Squat (315#/ 225#)
Intermediate:
1 Squat Snatch (95#/ 65#)
1 Squat Clean (135#/ 95#)
1 Back Squat (225#/ 155#)
Intermediate:
1 Squat Snatch (65#/ 45#)
1 Squat Clean (95#/ 65#)
1 Back Squat (135#/ 95#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau and Thomas Maresca
Post Time to Comments
OFF
Conditioning:
As many rounds as possible in 10 minutes of:
1 Squat Snatch (135# for men/ 95# for women)
1 Squat Clean (225#/ 155#)
1 Back Squat (315#/ 225#)
Intermediate:
1 Squat Snatch (95#/ 65#)
1 Squat Clean (135#/ 95#)
1 Back Squat (225#/ 155#)
Intermediate:
1 Squat Snatch (65#/ 45#)
1 Squat Clean (95#/ 65#)
1 Back Squat (135#/ 95#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau and Thomas Maresca
Post Time to Comments
Subscribe to:
Posts (Atom)