4/11/2015
On a running clock:
15-12-9
Thrusters 135/95
Muscle Ups (Girls 5/4/3)
*At 10 minutes*
Establish 1RM - Snatch + Hang Snatch (can drop in between reps)
*At 20 minutes*
2000m Row TT
15-12-9
Thrusters 135/95
Muscle Ups (Girls 5/4/3)
*At 10 minutes*
Establish 1RM - Snatch + Hang Snatch (can drop in between reps)
*At 20 minutes*
2000m Row TT
4/10/2015
A. Split Jerk - 1RM
B. Close Grip Floor Press 3 x 10 AHAP rest 90 seconds
C. Dumbbell Roll Back to Extensions 3 x 12 rest 60 seconds
D. Chest Facing Wall HS Hold x 90 seconds (accumulate)
E. Strict HSPU 3 x 8-10 reps (rest 60 seconds) add deifict if needed
F. Weighted Situp - 8RM
B. Close Grip Floor Press 3 x 10 AHAP rest 90 seconds
C. Dumbbell Roll Back to Extensions 3 x 12 rest 60 seconds
D. Chest Facing Wall HS Hold x 90 seconds (accumulate)
E. Strict HSPU 3 x 8-10 reps (rest 60 seconds) add deifict if needed
F. Weighted Situp - 8RM
4/9/2015
A. Front Squat - 10 x 2 @ 50% Bar Weight (Against Bands) rest 30 seconds
B. EMOM x 10 minutes - 1 Squat Clean *heavy* (start around 205/125)
C. Speed Sumo Deadlift - 8 x 1 @ 50%
D. Accumulate 90 seconds @ full extension on Back Extension Machine
E. L-sit - 3 x 30 seconds
+
For time:
Run 800m
30 C2B Pull-Ups
15 Power Cleans 185/125
Run 800m
B. EMOM x 10 minutes - 1 Squat Clean *heavy* (start around 205/125)
C. Speed Sumo Deadlift - 8 x 1 @ 50%
D. Accumulate 90 seconds @ full extension on Back Extension Machine
E. L-sit - 3 x 30 seconds
+
For time:
Run 800m
30 C2B Pull-Ups
15 Power Cleans 185/125
Run 800m
4/8/2015
Active Recovery
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour
A. Z1 Work (Run, Row, Bike) 20-30 minutes @ 70% intensity
B. Mobility Work 20-30 minutes (body part specific)
C. Get out and enjoy yourself for and hour
4/7/2015
A. Push Jerk - 7 x 3 @ 60% rest 30 seconds
B. Strict Pull-Ups (against band) 3x Max reps
C. Dumbbell Row 3x8/arm rest 30 seconds
D. Feet Elevated Ring Rows (weight on hips) 3 x Max Reps
E. 5 UB TTB Every 30 seconds x 50 reps
+
AMRAP 5
3 Deadlift 275/185
7 Push Press 115/75
*if you can seperate WOD by an hour do so*
+
Finisher:
Band Pull-Apart x 200 reps
B. Strict Pull-Ups (against band) 3x Max reps
C. Dumbbell Row 3x8/arm rest 30 seconds
D. Feet Elevated Ring Rows (weight on hips) 3 x Max Reps
E. 5 UB TTB Every 30 seconds x 50 reps
+
AMRAP 5
3 Deadlift 275/185
7 Push Press 115/75
*if you can seperate WOD by an hour do so*
+
Finisher:
Band Pull-Apart x 200 reps
Accessory Work
In addition to the competition program below we will be offering a new service for $29.99 per month for those interested in taking their game to the next level. It will be an additional 4-5 day per week program of accessory work for those interested in stepping the program up a notch and specifically targeting weaknesses. The individual program will line up with the team stuff, it will just be done additionally. Email me chris@crossfitwestchester.com to get setup.
4/6/2015
A. Back Squat - 1RM
B. Snatch - 3x65%. 3x75%, 3x80%
C. Barbell Good Morning AHAP 3 x 8 rest 30 seconds
D. Weighted Plank Hold (45#) 3 sets max time
+
Optional:
1000m Row @ 85-90%
rest 3 minutes x 3
B. Snatch - 3x65%. 3x75%, 3x80%
C. Barbell Good Morning AHAP 3 x 8 rest 30 seconds
D. Weighted Plank Hold (45#) 3 sets max time
+
Optional:
1000m Row @ 85-90%
rest 3 minutes x 3
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