Muscle Up & 5-3-1 & Run

30 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
4x3 Ring Dip
6x3 Ring Pull Up
4x3 Baby MU

5-3-1 Bench W23
5x 95,100,120,130,150,167

5-3-1 Back Squat W29
5x 45,65,95,115,137,150,172,195

Bicep Curl 10/arm x 3 x 20#

Run
1 mile, 9:35

CrossFit08844

29 Apr 2015

Warmup: 3x10 trunk, cross sym
2 sets: 10 OHS (PVC), 10 Burpees
+
5 x High Hang Power Snatch
5 x OHS
5 x Hang Power Snatch
5 x OHS
5 x Power Snatch
5 x OHS

Part 1
Power Snatch
One set every 2 minutes for 20 minutes (10 sets)
Loading guidelines:
Set 1: 3 reps @ 40% 1RM
Set 2: 3 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 80%
Set 6: 2 reps @ 85%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 90-95%
Set 9: 1 rep @ 95-100%
Set 10: 3 reps @ 60-70% (back-off set to end on a good note)

Only continue adding weight if mechanics are solid and feeling good. If not, stay moderate and work on speed.
If new to this lift, perform 10 sets of 3 reps, building to a moderately challenging weight.

65,65,65,75,75,75,85,95,105

Part 2
15-12-9-6-3 reps for time:
Power Snatch (75#)
Burpees w/ lateral hop over bar

Time: 14:57

Muscle Up & Run

28 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D5

Muscle Up
5x3 Ring Dip
7x2 False Grip Pull Up
5x3 Baby MU

Bicep Curl 10/arm x 3 x 20#
Lunges 10/leg x 4

Run
1 mile, 9:53

CrossFit08844

27 Apr 2015

Warm Up: 3x5 push ups, squats; 3x10 trunk
3x5 box jump, HSPU

Deadlift 2x5 135,185

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

Time: 20:44

Row

24 Apr 2015

Warm up: 3x10 trunk, cross sym
3x1 min DU, 1 min rest

Row
hard/easy strokes
10/10,20/20,30/30,40/40,50/50,..10/10

Total = 3328m
Time: 15:38

Muscle Up & Run & 5-3-1

23 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D4

Muscle Up
5x3 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Run
1 mile, 10:19

5-3-1 Back Squat W28 (deload)
5x 45,95,95,95,95,115,132

Bicep Curl 10/arm x 3 x 20#

CrossFit08844

22 Apr 2015

Warm Up: 3x10 trunk, cross sym
10, 8, 6 Front Squats
Work up to 50% 1RM (starting weight for Part 2)
45,95,115

Part 1

"Karen"

For time:
150 Wall Balls (14#)
Scale accordingly to keep this under 12 minutes.

Time: 10:50

Part 2

Front Squat
Build to a heavy single in 20 minutes

Suggested loading:
Set 1: 3 reps @ 50% 1RM
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-100%+

115,140,165,185,195

Muscle Up & Run

21 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D3

Muscle Up
5x3 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Lunges 3x10/leg

Run
1 mile, 10:31

CrossFit08844

20 Apr 2015

Warm Up: 3x10 trunk, cross sym
1x5 P Clean/Jerk/Clean & Jerk
3x5 Clean & Jerk 65,85,95

Clean and Jerk 3x 65,85,105,125,135

WOD
Double Grace
60 clean and jerk (95#)

Time: 10 minutes 47 seconds

CrossFit08844

18 Apr 2015

Warm up: 3x10 trunk, cross sym

In Team of 2:
AMRAP in 18 minutes of:

400m Run

WOD
40 Air squats
30 Ab mat situps
20 Push ups
10 Pull-ups

While Partner #1 Run 400m, Partner #2 will do WOD.
Your total reps will be your score fro the workout.

Result = 3 rds + 87 reps

CrossFit08844

17 Apr 2015

Warm up: 3x10 trunk, cross sym
2 minutes warmup/practice Double Unders
10 Burpees
2 minutes warmup/practice Double Unders
Warmup/Practice Pistols

WOD

For time:
200-160-120-80-40 Singles
25-20-15-10-5 Burpees
20-16-12-8-4 Pistols (box)

Time: 23:09

5-3-1 Bench W21 & Back Squat W27

16 Apr 2015

Warm Up: 3x10 trunk, Cross Sym, Gymnastic Core D1

5-3-1 Bench W21
5x 97,115
3x 135,145,165,185

5-3-1 Back Squat W27
5x 45,65,115,135
3x 160,170,190,215

MU
5x3 False Grip Pull Up
5x3 Ring Dip
5x3 Baby MU

Run, 12 minutes, 10 laps

CrossFit08844

15 Apr 2015

Warm up: 3x10 trunk, cross sym
Gymnastic core assessment
Hollow hold 50 seconds
Arch hold 60 seconds
Hollow to Arch roll = 0
V-up = 20 in 30 seconds
Russian twist = 40 in 30 seconds

Shoulder Mobility
+
2 sets of:
Run 200m
10 Walking Lunge(Each Leg) - 20 total steps

Part 1
5 sets:
1 minute Max. Strict Handstand Pushups
1 minute Max. Strict Toes to Bar
1 minute rest

Part 2
3 rounds for time:
400m Run
20 OverHead Med. Ball walking Lunge(20#)-per leg
15 Sit ups with Med Ball

Time: 15:59

Muscle Up & Run

14 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up
5x5 Ring Dip
5x3 Ring Pull Up
5x3 Baby MU

Lunges 3x10/leg
Hollow Rock 4x10

Run
12 minutes, 9 laps around yard
(walked driveway, cut in front of mound)

CrossFit08844

13 Apr 2015

Warm up: 3x10 trunk, cross sym
3 Sets : 5 Clean, 5 Front squat, 5 Burpee

B/w sets,
Practice kipping C2B.
Build to weight used for workout.

WOD
3 RFT:
10 C2B Pull ups
10 Squats Clean(115#)
10 Burpees

Time: 17:16

Walk

12 Apr 2015

37 min walk with Max.

CrossFit08844

11 Apr 2015

Warm Up: 3x10 trunk, 1 min row, 2x5 Deadlift (135,185)

In teams of 2,

For time:
Row 200 calories

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

Men: 185#
Woman: 135#

Time: 21:02

CrossFit08844

8 Apr 2015

Warm up: 3x10 trunk, cross sym
3 sets of :
30 sec Handstand hold (Free standing If you can)
10 Hollow Rock
30 sec Plank hold (Elbows)

Strength
Front Squat : 5-3-3-2-1-1, Build to 1 RM in 15 Minutes
95,115,135,155,185,205 PR

WOD
4 rounds for time: CAP 20 min
25 KB Swings (55#)
25 Burpees

Result = 194 reps at cap

5-3-1 Bench W20 & Back Squat W26 & MU W4 D2

8 Apr 2015

Warm Up: 3x10 trunk, Cross Sym

5-3-1 Bench W20
5x 95,107
3x 125,135,155,172

5-3-1 Back Squat W26
5x 45,65,100,125
3x 145,157,185,205

Hollow hold 3x50 cnt

MU
W4D2
8x1 Baby MU
8x3 False Grip Pull Up
5x5 Ring Dip
8x1 Baby MU

CrossFit08844

7 Apr 2015

Warm Up: 3x10 trunk, cross sym
2 sets:
3 x High Hang Power Clean
3 x Press
3 x Hang Power Clean
3 x Push Press
3 x Power Clean
3 x Push Jerk
3 x Power Clean & Push Jerk

Kipping T2B progression b/w sets

Prep
Clean & Jerk
3-4 sets of 3 reps
Build to weight used for workout
Weight should be tough - heavy enough that most sets in workout have to be broken
95,115,135

Training
6 rounds for time:
6 Clean & Jerks (135#)
12 Toes to Bar

Time: 20:42

CrossFit08844

6 Apr 2015

Warm Up: 3x10 trunk, cross sym
2 sets of: 5 Good mornings/Deadlift/Burpee Box Jump

Prep Deadlift: 3-3-3 135,185

WOD
15-12-9-12-15 reps for time of:
Deadlift(185#)
Burpee Box Jump

Time: 18:59

Muscle Up Week 4 Day 1

5 Apr 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 4 Day 1
1x10 sec False Grip Hang
5x3 Baby MU
5x3 Ring Dip
5x3 Ring Pull Up
8x1 Baby MU

Lunges 3x10/leg
V-up 2x10
Straddle V-up 2x10
Hollow hold 2x50 cnt

Row
2x 4 min (fish game)
907m, 886m

CrossFit08844

4 Apr 2015

Warm Up: 3x10 trunk
3x5 wall ball/push ups

WOD
Team of 2:
AMRAP 18 minutes

Set 1: 1 Burpee + 1 wall ball
Set 2: 2 burpee + 2 wall ball
Set 3: 3 burpee + 3 wall ball
Set 4: 4 burpee + 4 wall ball
Set 5: 5 burpee + 5 wall ball

Each teammate must finish their set before team advance to next set.
Once both teammate complete up to set 5,
That will be the end of round. Then you will go back to set 1 and continue until all 18 minutes run out.

Result = 4 rds + 50 reps

CrossFit08844

3 Apr 2015

Warm Up: 3x10 trunk, cross sym
3x 10 Cal Row
B/W Sets, Practice double under & Handstand push ups

WOD

For time: (cap 17 minutes)
1000m ROw
45 Handstand Push Ups
150 Doutlets Unders

Result: 40 Handstand Push Ups at cap

5-3-1 Bench W19 & Back Squat W25

2 Apr 2015

Warm Up: 3x10 trunk, Cross Sym

(5-3-1 Bench W17 & Back Squat W24 were deloads)

5-3-1 Bench W19
5x 95,115,126,145,165

5-3-1 Back Squat W25
5x 45,65,95,115,135,145,170,190

MU
W3 D3
8x3 Baby MU

CrossFit08844

1 Apr 2015

Warmup: 3x10 trunk, cross sym
10,8,6 Wall Balls
b/w sets, MU/Pullup Progression

Prep
Hang Power Snatch

Set 1: 10 reps (Empty bar)
Set 2: 8 reps (warmup weight)
Set 3: 6 reps (workout weight)

WOD

AMRAP 20 minutes:
30 Wall Balls
15 Chest2Bar Pull Ups
15 Hang Power Snatch (65#)

Result = 2 rounds + 30 reps

3x3 False Grip Pull Ups

Muscle Up Week 3 Day 2

31 Mar 2015

Warm up: 3x10 trunk, cross sym

Muscle Up Week 3 Day 2
1x10 sec False Grip Hang
5x5 Ring Dip
3x5 Ring Pull Up
5x3 Baby MU

Row
3x 4 min (fish game)
~850m, ~880m, ~930m