O Lift, Week 3 Day 2

29 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 95#
Push press 10 x 2 x 95#
Clean pull 8 x 2 x 155#

Time: 23 minutes

KB Cycle

27 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

30 reps per hand of the cycle (35# KB):
Russian Swing - Power Clean - Power Snatch

Time: 13 minutes

O Lift, Week 3 Day 1

26 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-4-3 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 1 x 45,50,55,60,65,65,65,65,65,65#, on the minute
Snatch grip deadlift 8 x 2 x 155#
Shoulder press 8 x 3 x 75#

Time: 31 minutes

Boxing

25 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
3x10 Burpees

Boxing: 6 x 2 minutes x 30 seconds rest

Time: 15 minutes

3 x 5 Turkish Get Up Sit Up - KB Arm Bar (30# KB) (each side)

Time: 12 minutes

Sourland Hike - 1.5 hours

O Lift, Week 2 Day 3

24 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 10 x 1 x 55#, on the minute
Snatch pull 8 x 2 x 125#
Split jerk 8 x 2 x 85#

Time: 30 minutes

O Lift, Week 2 Day 2

22 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 85#
Push press 10 x 2 x 85#
Clean pull 8 x 2 x 145#

Time: 23 minutes

Swing - Pass Thru

20 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

5 rounds for time of:
10 KB Swing (50#)
5 Parallette Pass Thru

Time: 7 minutes

O Lift, Week 2 Day 1

19 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 10 x 1 x 55#, on the minute
Snatch grip deadlift 8 x 2 x 145#
Shoulder press 8 x 3 x 65#

Time: 30 minutes

O Lift, Week 1 Day 3

17 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Snatch balance to OHS 10 x 1 x 45#, on the minute
Snatch pull 8 x 2 x 115#
Split jerk 8 x 2 x 75#

Time: 30 minutes

O Lift, Week 1 Day 2

15 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Power clean to front squat 10 x 1 x 75#
Clean pull 8 x 2 x 135#
Push press 8 x 2 x 75#

Time: 22 minutes

O Lift, Week 1 Day 1

13 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up/Dip
2 x Surya Namaskara A

Hang power snatch to OHS 10 x 2 x 45#, on the minute
Snatch grip deadlift 8 x 2 x 135#
Shoulder press 8 x 3 x 55#

Time: 30 minutes

Grace

5 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Grace
30 Power Clean & Jerks, 95#

Time: 9 minutes

Dan John Complex C

4 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

10-8-6 rep rounds of:
Hang Power Snatch
Overhead Squat
Back Squat
Good Morning
Bent Over Row
Deadlift

45# bar, 2 minute rest between rounds.

Time: 14 minutes

CrossFit Monday 111031

2 Nov 2011

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up
5-3-2 Pull Up
2 x Surya Namaskara A

Monday 111031
Three rounds for time of:
45# Overhead squat, 7 reps
7 Pull-ups
35# DB Push Press, 7 reps
7 Knees to elbows
45# Hang squat clean, 7 reps
7 Good Mornings, with 45 pounds

Time: 18 minutes