CrossFit Training: February 2016

Friday, February 26, 2016

Friday February 26, 2016

Crossfit Open WOrkout 16.1
- 8 rounds + 10 reps (218)

Thursday February 25, 2016

C. 5 Rounds for moderate effort just move:
15 Cal Row
15 Kettlebell Swings or Burpees-Athlete Choice
15 Cal Assault Bike
15 Box Jumps

A. Power Clean, 65%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
B. Power Snatch, 60%, 2 reps touch n go x 8 sets, rest 1 minute between sets.
C. Push Press, heavy set of 3, no touch n go x 5 sets, rest 1:30 between sets.
+
D. Complete the following for time of:
Row 1000 Meters
5 Muscle-Ups
Assault Bike 50 Calories
5 Muscle-Ups
Row 750 Meters
5 Muscle-Ups
Assault Bike 30 Calories
5 Muscle-Ups
Row 500 Meters
5 Muscle-Ups
Assault Bike 15 Calories
- 18 something

Monday February 22, 2016

A. High Bar Back Squat, 2 rep x 5 sets @ 70%, rest 2 minutes between sets or Deadlift Traditional, 2 rep x 5 sets @ 70%, rest 2 minutes between sets.
B. Clean and Jerk Cluster, 80% x 1.1 x 4-5 sets, rest 2 minutes between sets.
C. Snatch Cluster, 80%, 1.1 x 4-5 sets, rest 2 minutes between sets.
+
D. AMRAP 12 Minutes of the following:
Row 300 Meters
15 Thrusters @ 45#
     - 6 rounds
+
Rest 8 Minutes
+
AMRAP 4 Minutes of the following:
30 Bar Facing Burpees
AMRAP Snatches @ 45# KB
     - 53 reps
+
Rest 4 Minutes
+
AMRAP 4 Minutes of the following:
30 Bar Facing Burpees
AMRAP Double Unders
     - 120-something

Saturday February 20, 2016

AMRAP 12 Minutes of the following:

15 Cal Row

12 Box Jumps @ 24/20 inches

8 Shoulder to Overhead @ 135/100 lbs

- 6 Rounds

Rest 12 Minutes

AMRAP 10 Minutes of the following:

60 Bar Facing Burpees

40 Chest to Bar Pull-Ups

20 Overhead Squats @ 145/110 lbs

- 1 Round + 8 Bar Facing Burpees

Friday February 19, 2016

A. Split Jerk, work to 90% of your best weight, 12 minute time limit, if not feeling it, just do 1.1.1 clusters @ 70% x 4 sets, rest 1-2 minutes between sets.

B. Front Squat, 2 reps x 5 sets @ 80%, rest 1:30 between sets

C. Pause Position Snatch(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.

D. Pause Position Clean(Below Knee) x 1 rep x 5 sets @ 70%, rest 1:30 between sets.

E. 7 Rounds of the following:

12 Wall Balls @ 30/20 lbs

30 Double Unders

4 Muscle-Ups

- Forgot how long this took. About 20 minutes I think. I struggled with muscle ups in the last few rounds

Wednesday February 17, 2016

A. Overhead Squat, 6 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)

B. Clean and Jerk, 1 rep x 6 sets @ 75%, rest 1-2 minutes between sets.

C1. Close Grip Bench Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.

C2. GHD Sit-Ups Midline, 12-15 reps x 4 sets, rest 1-2 minutes between sets.

D. AMRAP 7 Minutes of the following:

3,6,9,12…

Clean and Jerk @ 135/95 lbs

Toes to Bar

Go as far as you can in the 7 minute time block

- Got through 15 C&J and then got 8 reps of TTB.

Rest 12-15 Minutes

21-18-15-12-9-6-3 of the following:

Assault Bike Calories

Burpees to Target-Goal to just have hips open and feet off the ground

Tuesday, February 16, 2016

Tuesday February 16, 2016

A. Power Snatch, 1 rep x 6 sets
- Worked up to 155#

B. Power Clean and Push Jerk, 1 rep x 6 sets
- Worked up to 225#

C. Kipping Handstand Push-Ups Fast, 12-14 reps x 3 sets, rest 1:30 between sets.
- First sets got 12 reps. 3rd set, ran out of gas at 8.

+
B. AMRAP 15 Minutes of the following:
2 Muscle-Ups
4 Burpees
8 Kettlebell Swings @ 70/53 lbs
- 13 rounds even. No misses on M/U's
+
Rest 10-12 Minutes
+
10 Sets of the following:
Row 250 Meters, rest 30 seconds between sets, keep same pace,

Monday February 15, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 85% of the above weight, rest 2 minutes between sets.
- 295#....Felt excruciatingly heavy!
~~B. Snatch Cluster, 1 rep x 6 sets @ 75%, rest 1 minute between sets.~~
C. Split Jerk, 1 rep x 6 sets @ 75%, rest 1 minute between sets.
- 205#
+
D. 7 Rounds for time of the following:
15 Wall Balls @ 20/14 lbs
10 Box Jumps @ 24/20 inches
5 Power Cleans @ 135 lbs
- 11:40. Everything unbroken. Went pretty slow on Box Jumps and used those as recovery.

Sunday February 14, 2016

Assault Bike for 21 minutes. After every 3:00 do...
- 3 Squat Snatch, touch 'n go at 135#
- 3 Bar Muscle Ups

Assault Bike for 21 minutes. After every 3:00 do...
- 5 Squat Clean, touch 'n go at 135#
- 10 Bar Facing Burpees

Saturday February 13, 2016

100-90-80-70-60-50-40-30-20-10 of the following....
- Ski Erg for Cals
- Double Unders

** After every round do 5 HSPU's

- Took me just under 50 minutes

Friday February 12, 2016

A. Overhead Squat, 6 sets of 1 @ 75%, rest 1 minute between sets.(Warm-Up)
- 205#
B. Clean and Jerk, 1 rep x 4 sets @ 75%, rest 1-2 minutes between sets.
- 205#
C1. Strict Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
- 145#
C2. Romanian Deadlifts, 8 reps @ 40-50% of best clean x 4 sets, rest 1-2 minutes between sets.
- 145#
+
D. 10 Rounds for time of the following:
3 Muscle-Ups
6 Shoulder to Overhead @ 135/95 lbs
12 Calorie Assault Bike
- Don't remember my time. Got through everything unbroken and moved at a decent pace

Thursday February 11, 2016

Hotel Workout

5 Rounds of...
- 3:00 run on treadmill at 8.0 Mph
- 10 DB Squat Cleans at 45#
- 15 Push Ups

Tuesday, February 9, 2016

Tuesday February 9, 2016

A. Power Snatch, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
- 155#
B. Power Clean and Push Jerk, 85%, 1 rep x 4 sets, rest 1-2 minutes between sets.
- Worked up to 215#

C. Strict Handstand Push-Up Clusters, 3.2.1 x 5 sets, rest 1 minute.
+
D. Complete the following for time of:
40 Cal Assault Bike
5 Burpee Pull Ups
40 Double Unders
30 Cal Assault Bike
10 Burpee Pull-Ups
80 Double Unders
20 Cal Assault Bike
120 Double Unders
15 Burpee Pull-Ups
10 Cal Assault Bike
160 Double Unders
20 Burpee Pull-Ups
- 20:30 I think?? Did OK on this. Dubs were good today. Did sets of 40 most of the way through and didn't miss too many times. Burpee pull-ups were awkward but consistent.

Monday February 8, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 80% of the above weight, rest 2 minutes between sets.
- 275#

B. Snatch Cluster, 1.1.1 x 4 sets @ 80%, rest 1 minute between sets.
- Worked with 155#. No misses
C. Split Jerk Cluster, 1.1 x 4 sets @ 80%, rest 1 minute between sets.
- 225#

+
D. 21-18-15-12-9-6-3 of the following:
Row for Calories
Power Snatch @ 95/65 lbs
** After every round do 8 Chest to Bar Pull-Ups

- This was a shit show. Time was 18:30 something. Snatches were awful and CTB's were awfuller. Was doing ugly singles by the end

Sunday February 7, 2016

A. Snatch technique work @ light weight
- Singles on the minute for 10:00 @ 135

B. EMOM for 10:00
- First minute = Assault Bike @ :30
- Second Minute = 8 CTB Pull-Ups

Saturday, February 6, 2016

Saturday February 6, 2016

AMRAP 9 Minutes of the following:

10 Toes to Bar

8 Deadlifts @ 115/75 lbs

6 Power Snatches @ 115/75 lbs

- Don't remember how many rounds. Did at least 5 rounds of TTB

Rest 12 Minutes

AMRAP 9 Minutes of the following:

50 Double Unders

15 Burpees-Hips Open Fully

3 Muscle-Ups

- Uggh. This was rough. Muscle ups were awful after burpees. Did only 3 full rounds and then double unders

Rest 12 Minutes

30-20-10 of the following:

Cal Row

Thrusters @ 75/45 lbs

- 6:38. Unbroken on thrusters. Middle round was brutal

Friday February 5, 2016

A. Front Squat, Heavy Single with 3 second pause

- Worked up to 245.

B.2 Position Snatch( Mid Thigh + Above Knee) x 1 rep x 5 sets @ 75%, rest 1:30 between sets.

- 155

C. 2 Position Clean(Mid Thigh + Above Knee) x 1 rep x 5 sets @ 85%, rest 1:30 between sets.

- Got 215 with squat clean. Did only 205 with power clean and form was horrible

D. 5 Rounds for time of the following:

10 Target Burpees

20 Kettlebell Snatch @ 44 lbs(10/each arm)

30 Cal Assault Bike

Wednesday February 3, 2016

D. AMRAP 28 Minutes of the following:

21 Kettlebell Swings @ 53 lbs

7 Burpees

28 Cal Row

14 DB Snatch @ 55 lbs

- Did this at work. Not sure how many rounds but it was quite a few. Kept moving throughout at a moderate pace

Thursday February 4, 2016

For Time of the following:
30 Calorie Row
10 Chest to Bar Pull-Ups
25 Calorie Row
10 Toes to Bar
20 Calorie Row
10 Chest to Bar Pull-Ups
15 Calorie Row
10 Toes to Bar

- 8:38. Butterfly CTB were CRAP today!!!! Did mostly kipping CTB and had to break every round except first.
+
Rest 8-10 Minutes
+
AMRAP 10 Minutes of the following:
30 Double Unders
15 Wall Balls @ 20/14 lbs
10 Shoulder 2 Overhead @ 115/75 lbs
60 Double Unders
15 Wall Balls @ 20/14 lbs
10 Shoulder 2 Overhead @ 115/75 lbs
- 4 rounds I think or just short of it. STO got tough!

Tuesday February 2, 2016

A. Power Snatch, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.

- 155

B. Power Clean and Push Jerk, 80%, 1 rep x 5 sets, rest 1-2 minutes between sets.

- 205

C1. Muscle Snatch, 75% of best muscle snatch, 5 reps x 4 sets, rest 1 minute.

- 105

C2. Muscle-Ups, 4-6 reps x 4 sets, rest 1 minute.

- 5 per round

D. Every Minute on the Minute x 8 Minutes of the following:
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Strict Handstand Push-Ups + 4 Power Snatches @ 135/95 lbs
Even Minute: 6-8 Kipping Handstand Push-Ups + 4 Overhead Squats @ 135/95 lbs
- Failed miserably at HSPU's after first couple rounds

+
Rest 4 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 4 Power Cleans @ 165/115 lbs + 4 Burpee Box Jumps @ 24/20 inches
Even Minute: 4 Front Squats @ 165/115 lbs + 4 Burpee Box Jumps
+
Rest 4 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
8 Deadlifts @ 225 lbs/155 lbs + 6-8 Lateral Burpees
- Did not finish

MOnday February 1, 2016

A. High Bar Back Squat, 1 rep x 6 sets @ 75% of the above weight, rest 2 minutes between sets.

- 255

B. Snatch, 1 rep x 5 sets @ 75%, rest 1 minute between sets.

- 155

C. Split Jerk, 1 rep x 5 sets @ 75%, rest 1 minute between sets.

- 225

D. 15-12-9-6-3 of the following:

Thrusters @ 95/65 lbs

Toes to Bar

After every round completed, 25/20 Cal Assault needs to be completed

- 15 something. Thrusters and TTB all unbroken but Assault Bike slow as shit!! Kat smoked me on this.

Saturday January 30, 2016

Complete the following for time of:
30 Box Jumps @ 30/24 inches
30 Chest to Bar Pull-Ups
30 Thrusters @ 95/65 lbs
30 Burpees
30 Toes to Bar
30 Push Jerks @ 115/75 lbs
30 Kettlebell Swings @ 70/53 lbs
30 Wall Balls @ 20/14 lbs
30 Deadlifts @ 135/95 lbs
100 Double Unders
- 21 something
+
Rest 10 Minutes
+
15 Box Jumps @ 30/24 inches
15 Chest to Bar Pull-Ups
15 Thrusters @ 115/75 lbs
15 Lateral Burpees
15 Toes to Bar
15 Push Jerks @ 135/95 lbs
15 Kettlebell Swings
15 Wall Balls @ 30/20 lbs
15 Deadlifts @ 185/135 lbs
200 Double Unders
- 18 something

This was a disaster. Had a really, really tough time pushing through both parts of this.

Friday January 29, 2016

A. High Bar Back Squat, 2 reps x 10 sets @ 60%, rest 2 minutes between sets.(Warm-Up)
- 185
B. Power Snatch, 90% x 1 rep x 5 sets, rest 1:30 between sets.
- 165
C. Clean and Jerk, 90% x 1 rep x 5 sets, rest 1:30 between sets.
- 205
+
D. Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 3-5 minutes between sets-Recover
x 5 sets
+
Rest 5-8 Minutes
+
Assault/Airdyne Sprints or Row Sprints: Athlete Choice
15 Seconds, rest 3-4 minutes between sets-Recover
x 5 sets

Wednesday January 27, 2016

A. Overhead Squat, work to a tough set of 3 for OH Squat, no more than 3-4 working sets.
- Got 205. F @ 215
B. Strict Press, 80%, 2 reps x 5 sets, rest 1-2 minutes between sets.
- 135#
C. Clean Pull, 95% of best clean, 3 reps x 3 sets, rest 1-2 minutes between sets.
+
D. 10 Rounds for time of the following:
1 Rope Climb
15 Burpees
10 Wall Balls
5 Box jumps
15 Calorie Assault Bike
- Don't remember how long this took....A long time!!!

Monday, February 1, 2016

Monday January 25, 2016

A. High Bar Baxck Squat, 80% x 4 reps, 82% x 3 reps, 84% x 2 reps, rest 2 minutes between sets.
B. Power Snatch, 2 reps x 10 sets, rest 1 minute @ 65% of best 1rm power snatch.
C. Push Jerk, 70%, 2 reps touch n go x 10 sets, rest 1 minute.
+
D. 5 Rounds for time of the following:
12 Wall Balls @ 30/20 lbs to Ten Foot Target
25 Cal Row
12 Burpees
- About 14:30

Saturday January 23, 2016

Complete the following of:

30-25-20-15-10-5 of the following:

Double KB Snatch @ 35 lbs x 2

Burpees

Toes to Bar