Friday
For time: (15 min cap) 30 strict muscle-ups https://www.powermonkeyfitness.com/videos/rings-mu-strict/strict-muscle-progressions *scale to ring thing/banded sit position/strict pullup-dip, as needed.
September 2016
Thursday
5 rounds, each for time, of: Run 800 meters Rest 3 minutes Post time for each interval *scale to 600/400m. as needed. Goal time frame for distance should be at or under the 3 min range, but consistency/pacing is key.
Wednesday
10 rounds for quality: Deadlift, 3 reps (shoot for 75%+ of your 1rm for ALL 10 rounds if possible) 1 Back tuck “Back Tuck Progressions” with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov] WOD Demo with CrossFit Santa Cruz – video [wmv] [mov] [HD mov]
Tuesday
21-18-15-12-9-6-3 reps for time of: 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups
Monday
Front squat 1-1-1-1-1-1-1-1-1-1 reps *building to todays heaviest single. “Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss
Saturday and Sunday
10a: Weightlifting: Power clean – 75% x 2 x 5 Clean pull – 95% (of clean) x 3 x 3 Snatch balance – max for day 11a: Team wod: team series workout #3, teams of 4: https://games.crossfit.com/teamseries/#/year/2016/series/1/events/3
Saturday and Sunday Read More »
Friday
A. Clean and jerk skill work/loading B. rope climb skill work/scaling 5 rounds for time of: clean and jerk (155/105#) 10 reps legless rope climb, 1 ascent *scale to 5 rope lowers/10 strict pullups
Wednesday
Gymnastics skill development: A. Pistol progressions 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot
Tuesday
7 rounds for reps of: (27 min total) 1 minute of 75/55# muscle snatches *pulling from floor-quality over quantity 1 minute of 75/55# overhead squats 1 minute of burpees, jumping over the barbell anyhow Rest 1 minute Post total reps completed
