5-3-1 Wk6 (Back Squat) & 5-3-1 Wk1 (Bench)

30 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk6 (Back Squat)
5x 45,65,100,120,140,150
3x 170,190

5-3-1 Wk1 (Bench)
5x 95,117,127,147,167

Mohonk

26-29 Nov 2014

Swimming and Hiking

CrossFit08844

25 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2x5 RDL/Good Morn/DL/HRPU, DU

Prep: Deadlift 5x 135,185,205,225

WOD:
2 rounds for time:
300 Singles
10 Deadlifts (225#)
30 Hand Release Push Ups
10 Deadlifts (225#)

Time: 18:53

CrossFit08844

24 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk; 10 C2B pull ups
2 sets w/ empty barbell:
5 Power Snatch...
5 OH Squat
5 Hang Power Clean
5 Thrusters
5 Burpees

Prep

3 sets:
5 Power Snatch
5 OH Squat
5 Hang Power Clean
5 Thrusters

Build to weight used for workout

WOD

AMRAP in 12 minutes:
20 Power Snatches (65#)
20 Overhead Squats
20 Hang Power Cleans
20 Thrusters

Every minute on the minute (including the start of the workout) perform 4 Burpees (w/ lateral hop over bar)

Result = 32 reps

5-3-1 Wk5 (Back Squat)

23 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk5 (Back Squat)
5x 45,65,95,110
3x 130,140,165,180

CrossFit08844

22 Nov 2014

Warm Up: 3x10 trunk

WOD
150-120-90-60-30 Singles
50-40-30-20-10 alternating side high plank

Time: 22:43

CrossFit08844

21 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x 5 Good Morn/DL, HSPU

Strength: Deadlift 5-5-3-3-1-1-1
135,185,225,245,265,285,305

WOD
Diane
21-15-9
Deadlift (185#)
Handstand Push Up

Time: 14:19

(go up to 195# next time)

CrossFit08844

19 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
2 sets w/ empty barbell:
3 x (3 Power Clean + 2 Front Squats + 1 Push Jerk)

Kipping Pullup progression b/w sets

Prep

3 Power Cleans + 2 Front Squats + 1 Push Jerk

3-4 sets to build to weight used for workout
Use a weight that allows you to perform all 6 reps unbroken - Goal is to go as HEAVY as possible

Training

3 Power Cleans + 2 Front Squats + 1 Jerk (135#)
21 CTB Pullups
2 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
15 CTB Pullups
3 x (3 Power Cleans + 2 Front Squats + 1 Jerk)
9 CTB Pullups

Time: 14:15

CrossFit08844

18 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
3x5 Hang P Snatch (hip)/HPS (knee)/PS

WOD
5 rounds for time:
15 Power Snatch (65#)
2 min DU

Time: 21:15

5-3-1 Wk4 (Back Squat)

16 Nov 2014

Warm Up: 3x10 trunk

5-3-1 Wk4 (Back Squat)
5x 45,65,80,100,120,130,150,170

CrossFit08844

15 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b

In teams of 2,

For time:
Row 100 calorie

While one athlete row other athlete will hold the bar at Deadlift position.

Men: 185#
Woman: 135#

Time: 9:16

CrossFit08844

14 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b
3x3 wall ball, box jump, du, t2b, c2b, burpee, p clean, jerk, p snatch, mu

WOD
"Bottle Opener" 21 min cap
50 Wall Ball
150 Singles
40 Box Jump
40 Toes 2 Bar
30 Chest 2 Bar
30 Burpees
20 P Clean
20 Jerk
10 P Snatch
10 Muscle Up

Result = 208 reps

CrossFit08844

12 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk, c2b

WOD
3 rounds for time:
Double Unders (max 2 min)
50 KB Swings (53#)
25 Burpees to 6in plate

Time: 32:43

CrossFit08844

10 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
9dl, 6 hps, 3 ohs (45#)
3x3 dl, hps, ohs work to wod wt.

WOD
5 rounds for time:
9 deadlift (65#)
6 hang power snatch
3 overhead squats

Time: 5:34

CrossFit08844 & 5-3-1 Wk3 (Back Squat)

8 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

WOD
Team Row, 20 minutes
Team of 4. Rowed 2 minutes, 1.5, 1, 1.
Result = 5257K

5-3-1 Wk3 (Back Squat)
5x 45,65,97,117
3x 137,147,167,187

CrossFit08844

5 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
10,8,6 Front Squats, 3x HSPU b/w sets

Strength

Front Squat (20X1 tempo)
3-3-3-3-3-3
95,105,115,135,155,175

WOD

15-12-9-6-3 reps for time:
Front Squats (175#) - from ground
Kipping Handstand Push Ups

Time: 23:13

CrossFit08844

3 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
3x5 Power Snatch/Burpee Box Jump Over

Prep: 5x3 Clean & Jerk, work to WOD wt
65,85,95,105,115

WOD
AMRAP 10 minutes
30 Clean & Jerk (115#)
30 Burpee Box Jump Over
30 Toes 2 Bar

Result = 41 reps

5-3-1 Wk2 (Back Squat)

2 Nov 2014

5-3-1 Wk2 (Back Squat)
5x 45,65,87,107
3x 127,137,157,177

CrossFit08844 "A Lift To Remember"

1 Nov 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk

"A Lift To Remember"

"Lydia" (Partner WOD : team of 3)

Complete as many rounds as possible in 9 minutes of :

Clean & Jerk (95#)

After each set of 10 clean & jerks,
Complete 40 single jump ropes + 20sit-up ...
(Bar must be hold at front rack position)

Any athlete can perform c&j, jump rope or sit up.

Reps will be only count while the barbell is on front rack holding position.

Score = Total reps of clean & jerks
Only full clean & jerk will count
(No partial point)

Result = 90 reps