AM
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
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Showing posts with label strict press. Show all posts
Showing posts with label strict press. Show all posts
July 23, 2012
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
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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 9, 2012
WOD Saturday 6/9/12
A) Strict Press - Heavy 5
B) 3 rounds of:
Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
Rest 90 seconds
C) 3 rounds of:
Max reps of Parallette HSPU
2 minutes rest
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
No vids of us, but here is a demo of WOD B
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B) 3 rounds of:
Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
Rest 90 seconds
C) 3 rounds of:
Max reps of Parallette HSPU
2 minutes rest
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
No vids of us, but here is a demo of WOD B
Post Scores to Comments
April 3, 2012
WOD Wednesday 4/4/12
Strength:
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
Strict Press: 5-5-5-5-5
Push Press: 3-3-3-3-3
Conditioning:
3 rounds of:
400m run
8 Clean and Jerk (225#/ 155#)
12 Ring Handstand Push ups
Intermediate:
3 rounds of:
400m run
8 Clean and Jerk (185#/ 135#)
12 Handstand Push ups
Beginner:
3 rounds of:
400m run
8 Clean and Jerk (135#/ 95#)
12 Push ups
Novice:
3 rounds of:
400m run
8 Clean and Jerk (95#/ 65#)
12 Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Handstand Push up Tips
Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event
Post Weights and Times to Comments
January 24, 2012
WOD Wednesday 1/25/12
Strength:
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 sit ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 sit ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
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