Strength:
– Back Squat 5 x 3
(Compare to 10 December 2013)
Technique:
10 min EMOM
– Snatch Singles
* For Load: Increase weight 5-10 lbs per minute working up to 90-100% of 1RM
Stamina:
8 min AMRAP:
– 200m Run
– 12 KB Swings, 2 pood
– 6 Pull-ups
***If you missed 1/2 Angie last week, make it up today***
Post weights, reps, and number of rounds to comments.
Strength:
Shoulder Press 5 x 3
(Compare to 9 December 2013)
Technique:
10 min EMOM (Alternating minutes)
– Handstand Hold or Walk
– 10 Pistols
Stamina:
30 Rounds for Time:
– 1 Power Clean & Jerk, Bodyweight
– 1 Muscle-up
Post weights, reps, and time to comments.
Rocky IV Training Montage…just for you Cori!
Speed:
Prowler Sprints – 6-12 x 15m
Keep the weight light to moderate and focus on maximum acceleration. Full recovery between reps.
CrossFit Open 14.5
For Time:
21-18-15-12-9-6-3 reps of
– Thrusters, 95 lbs
– Bar-Facing Burpees
Post time to comments.
This is the last week of the 2014 CrossFit Open. Regional competitions begin on May 3rd!
Rest or Active Recovery Day.
If you missed a workout this week, make it up. Otherwise, feel free to practice some (non-weightlifting) skills, or just enjoy some time outside with family and friends!
Strength:
Bench Press – 5 x 2
(Compare to 5 December 2013)
Technique:
10 Min EMOM
– Clean & Jerk Triples (Touch and Go)
***Keep the weight light. Use your “Grace” weight
Stamina:
16 min AMRAP
– 8 Power Cleans, 135/95 lbs
– 8 Toes-to-Bar
– 8 Ring Dips
Post weights, reps, and number of rounds to comments.
Endurance:
Intervals
– 600m w/ 1:1 Work:Rest (Walking Recovery)
– 400m w/ 1:1 Work:Rest (Walking Recovery)
– 800m w/ 1:1 Work:Rest (Walking Recovery)
– 200m w/ 1:1 Work:Rest (Walking Recovery)
(Compare to 4 December 2013)
Strength:
Sled Pulls/Walks – 8 x 60m
The Sled Pulls should be weighted heavy enough so that you are able to walk slowly (making continuous forward motion) but not so heavy that you are walking like you are drunk.
Post times and weight to comments.
Strength:
Back Squat 5 x 2
(Compare to 3 December 2013)
Technique:
10 min EMOM
– Snatch Triples (Touch and Go)
***Keep the weight light; use your “Isabel” weight
Stamina:
“1/2 Angie”
For Time:
– 50 Pull-ups
– 50 Push-ups
– 50 Sit-ups
– 50 Squats
(Compare to 28 November 2013)
Post weights, reps, and time to comments.
Strength:
Shoulder Press 5 x 2
(Compare to 2 December 2013)
Technique:
10 Min EMOM
– Muscle-ups (1-5 reps per minute, depending on your fitness level)
Stamina:
12 min AMRAP:
– 7 Handstand Pushups
– 7 Sumo-Deadlift High Pulls, 95 lbs
– 14 Double Unders
Post weights, reps, and number of rounds to comments.
Speed:
Prowler Sprints – 6-12 x 15m
Keep the weight light to moderate and focus on maximum acceleration. Full recovery between reps.
 | mrscoriknight on Sunday, 23 March 2014 |
 | Sean Lampley on Tuesday, 25 March 2014 |
 | bryonknight on Monday, 24 March 2014 |
 | alexeuropa on Tuesday, 25 March 2014 |
 | Sean Lampley on Monday, 24 March 2014 |
Europa Strength & Conditioning 