CrossFit Football, Week 1, Day 4

29 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Burpees - 3 x 5
Back Squat + Rack Press + Front Press - 3 x 5 45#

Strength WOD
Squat 3 x 5 130# 3x(65,85,95,115,125)
Press 3 x 5 100# 3x(65,85,95)

MetCon
15 Clean * Jerks, 1/2 Gasser
10 Clean * Jerks, 1/4 Gasser
5 Clean * Jerks, 1/8 Gasser

SWOD Time: 18 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 3

28 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
CF Football Bear x 1 x 3 45#

The CF Football Bear
3 Total Rounds: 65,70,75 lbs
Complete the following cycle 7 times:
Power Clean
Thruster
Back Squat
Rack Jerk
After cycle is completed 7 time do 7 pull ups

Workout Time: 15 minutes

CrossFit Football, Week 1, Day 2

26 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Power Clean 5x3 115# 2x(95,105)
Pulls Ups 3xMax 7-7-7

MetCon
3 rds for time of:
20 yd bear crawl
5 Deadlifts 150# 2x(125,135,145)
10 Burpees

SWOD Time: 11 minutes
MetCon Time: 10 minutes

CrossFit Football, Week 1, Day 1

25 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats

Strength WOD
Squat 3x5 - 125# 95x5,115x3,120x2
Bench 3x5 - 145# 5x(95,115,135)

MetCon
5 rds for time of:
3 Press 65#
6 Pull Ups
9 Box Jumps

SWOD Time: 17 minutes
MetCon Time: 12 minutes

My legs are fried from yesterday's max effort day, so the squats were a little weak.

Bulgarian Cycle 2, Week 4, Day 5

24 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - max 55,65,75,85,95,105,110,115 PR
Clean & Jerk - max 95,105,115,125,135,145 PR
Front Squat - max 135,145,155,165,175,180 PR

PR's all! This is the last Catalyst Athetics workout for the series. Moving on to Crossfit Football!

Workout Time: 34 minutes

Bulgarian Cycle 2, Week 4, Day 4

22 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 70% x 1 x 4 80# 4x(55,65,75)
Clean & Jerk - 70% x 1 x 3 100# 3x(75,85,95)
Front Plank - 3 x 20 seconds

Workout Time: 18 minutes

Bulgarian Cycle 2, Week 4, Day 3

21 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 80% x 1 x 3 90# 55,65,75,85
Clean & Jerk - 80% x 1 x2 115# 90,95,100,105,110

MetCon:
21,15,9 reps of:
Hanging leg raise
KB swing 50#

MetCon Time: 8 minutes
Workout Time: 13 minutes

Bulgarian Cycle 2, Week 4, Day 2

19 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats
Power Snatch + Overhead Squats - 1 x 3 45#

Power Snatch + Overhead Squats - 94% x 1 100# 55,65,75,85,95
Clean & Jerk - 94% x 1 130# 95,105,115,125
Front Squat - heavy single; 80% x 1 x 2 130,140,150,160,170,175; 140
Front Plank - 3 x 30 sec

Workout Time: 35 minutes

Bulgarian Cycle 2, Week 4, Day 1

18 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 1 x 3 45#

Muscle Snatch + 2 Snatch Balance - 45% (of snatch) x 3 sets 55#
Power Snatch + Overhead Squats - 88% x 1 95# 65,75,85
Clean & Jerk - 88% x 125# 95,105,115

MetCon:
3 rds for time of:
200 m run
10 pull ups

MetCon Time: 9 minutes
Workout Time: 12 minutes

Bulgarian Cycle 2, Week 3, Day 5

16 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 90% x 1 x 2 100# 55,65,75,85,95
Clean & Jerk - 90% x 1 x 2 125# 100,105,115,120
Front Squat - 90% x 2 x 2 150# 2x(125,135,145)
Dips - 3 x 5
Ab Mat Sit Ups - 3 x 10

Workout Time: 35 minutes

Bulgarian Cycle 2, Week 3, Day 4

15 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 3x10 push ups/squats/pull ups.

"DT"
5 rds for time of:
Deadlift 12 reps
Hang Power Clean 9 reps
Push Jerks 6 reps
*all 95 #

Time: 20 minutes

Bulgarian Cycle 2, Week 3, Day 3

14 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squats - 95% x 1 105# 55,65,75,85,95
Clean & Jerk - 90% x 1 x 2 125# 95,105,115
Back Squat - 90% x 2 x 2 170# 2x(95,105,115,125,135,145,155,165)
Hanging Leg Raise - 3 x 15

Workout Time: 40 minutes

Bulgarian Cycle 2, Week 3, Day 2

12 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Muscle Snatch - 75% x 3 x 3 80# 55,65,75
Power Snatch + Overhead Squats - 80% x 1 x 4 90# 55,65,75,85
Clean & Jerk - 80% x 1 x 3 115# 95,100,105,110

MetCon:
3 rds for time of:
10 KB Power Snatch (5/side) - 20% BW 35#
25 Sit Ups

MetCon Time: 5 minutes
Workout Time: 26 minutes

Bulgarian Cycle 2, Week 3, Day 1

11 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats
Power Snatch + Overhead Squats - 3 x 3 45#

Power Snatch + Overhead Squat - 90% x 1 x 2 100# 55,65,75,85,95
Clean & Jerk - 95% x 1 130# 100,105,115,125
Front Squat - 90% x 2 x 2 150# 2x(130,140)

MetCon:
3 rds for time of:
10 Pull Ups
10 Push Press - 55% 100#

MetCon Time: 10 minutes
Workout Time: 25 minutes

Bulgarian Cycle 2, Week 2, Day 5

10 April 2009

Warm Up: 3x10 arm/neck/trunk rotations; 10,8,6 push ups/squats;
Power Snatch + Overhead Squat 45# - 3 x 3

Clean & Jerk - heavy single 95,105,115,125,130,135
Power Snatch + Overhead Squat - 80% x 1 x 3 90# 55,65,75,85
Front Squat - heavy single; 85% of that x 2 x 2 155#; 135# 2x(90,115,135) 1x(145,155)
Ab Mat Sit Ups - 3 x 15

Workout Time: 39 minutes

Bulgarian Cycle 2, Week 2, Day 4

9 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - 3 x 3 45#

Snatch - heavy single (110) 55,65,75,85,90,95,100
Clean & jerk - 80% x 1 x 3 115# (95,100,105,110)
Pull-ups - 3 x max 10,7,6
Overhead sit-ups - 3 x 8 8# Med Ball

Workout Time: 34 minutes

Bulgarian Cycle 2, Week 2, Day 3

5 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - 3 x 3 45#

Clean & jerk - 90% x 1 x 2 125# 1x(95,105,115)
Snatch - 85% x 1 x 3 95# 1x(55,65,75,85)
Front squat - 90% x 2 x 2 150# 2x(135,140,145)

MetCon:
3 rounds for time of:
400 m row
10 push press - 70% BW 125#

MetCon Time: 19 minutes
Workout Time: 29 minutes

Bulgarian Cycle 2, Week 2, Day 2

4 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - PVC x 5, 45 x 5

Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min 55,65,75,85
Snatch - 80% x 1 x 3 90#
Clean & jerk - 80% x 1 x 2 115# 1x(90,95,100,105,110)

MetCon:
20-15-10 reps for time of:
Kipping pull-ups
Box jumps

MetCon Time: 12 minutes
Workout Time: 24 minutes

Bulgarian Cycle 2, Week 2, Day 1

3 April 2009

Warm Up - 3x10 neck/arm/trunk rotations; 3x5 dips; 10,8,6 Push Ups/Squats
Power Snatch + Overhead Squat - PVC x 5, 45 x 5

Snatch - 90% x 1 x 2 100# 2x(55,65,75,85,95)
Clean & jerk - 85% x 1 x 3 120# 3x(100,110,115)
Front squat - 90% x 2 x 2 150# 2x(120,130,140)
Ab Mat Sit Ups - 3 x 15

Workout Time: 43 minutes

Bulgarian Cycle 2, Week 1, Day 5

1 April 2009

Warm Up: 3 x 10 arm/neck/trunk rotations; Push Ups/Squats 10,8,6

Power Snatch + Overhead Squat: PVC x 5, 45 x 5

Snatch balance - 70% x 2 x 3 75# 2x(55,65,70)
Power snatch - 80% x 1 x 3 100# 85,90,95
Power clean & jerk - 80% x 1 x 3 115# 95,105,110

3 rounds for time of:
10 kipping pull-ups
5 box jumps

Workout Time: 28 minutes
MetCon Time: 7 minutes

Bulgarian Cycle 2, Week 1, Day 4

31 March 2009

Warm Up: 3 x 10 arm/neck/trunk rotations; Push Ups/Squats 10,8,6

Power Snatch + Overhead Squat: PVC x 5, 45 x 5

Snatch - heavy single  55,65,75,85,90,95, 100#

Clean & Jerk - heavy single 95,105,115,120,125,130,135,140, 145# PR

Front Squat - heavy single 135,140,145,150,155,160,165, 170# PR

Ab Mat Sit Ups - 3 x 15

Workout Time: 53 minutes