CrossFit08844

30 May 2015

Warm Up: 3x10 trunk
2x5 front squat/press/thruster

Partner WOD

AMRAP 12 min:

5 deadlift (95#)
5 thruster (95#)

Result = 16 rds + 2 reps

Starting Strength W1D3

29 May 2015

Warm up: 3x10 trunk, cross sym, TGU (30#)

SS Week 1 Day 3
Back Squat 5x 45,65; 3x95; 2x115; 3x5x135
Bench 5x 95,115;3x5x130
Deadlift 5x135; 2x155,185; 5x205

CrossFit08844

28 May 2015

Warm up: 3x10 trunk, cross sym
2x 15 hollow rocks, 10 air squats

WOD 17 min cap
3 rds for time:
120 Singles
30 Toes 2 Bar
16 Pistols

Result = 208 reps

Starting Strength W1D2

27 May 2015

Warm up: 3x10 trunk, cross sym, 3x1 TGU (30#)

SS Week 1 Day 2
Back Squat 5x 45,65; 3x 95,115; 5x 130,130,130
Press 5x 45,55,65,80,80,80
Power Clean 3x 45,65,95,110,110,110

CrossFit08844

26 May 2015

Warm up: 3x10 trunk
2x5 hang p clean/front squat/hang squat clean/squat clean

WOD
Squat Clean
21-15-9-6-3-1
65,85,95,105,115,135

Starting Strength W1D1

25 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 1 Day 1
Back Squat 5x 45,65; 3x95; 3x115; 3x5x125
Bench 5x 95,115,125,125,125
Deadlift: 5x135; 2x155,185; 5x205

CrossFit08844 & Starting Strength W0D2

20 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 0 Day 2
Back Squat 5x 45,65,95,120,120,120
Press 5x 45,55,65,95,75,75,75
Power Clean 5x 45,65,95,105,105,105

WOD Capoot
100 Push Ups
800m Run
75 Push Ups
1200m Run
50 Push Ups
1600m Run
25 Push Ups
2000m Run

Time: 62:12

CrossFit08844 & Starting Strength W0D1

18 May 2015

Warm up: 3x10 trunk, cross sym

SS Week 0 Day 1
Back Squat 5x 45,65,95,115,115,115
Bench 5x 45,65,95,115,115,115

CF Warm up
500 meter row
2 sets of 10 Thrusters
Kipping Pullup Progression

Part 1
"Jackie"
Row 1000 meters
50 Thrusters (45)
30 Pullups

Time: 13:29

Part 2
Deadlift
Build to a 1RM in 20 minutes
Sets 1-4: 40-70% 1RM
Sets 5-8: 80-100%
3x135, 2x155,
1x 185,205,225,245,265,275,295,315,335,355(f)

CrossFit08844

16 May 2015

Warm Up: 3x10 trunk

Partner WOD

For time:

21 OHS with 5 SOTS Presses at the bottom
Run 400 M
18 OHS with 5 SOTS Presses at the bottom
Run 400 M
15 OHS with 5 SOTS Presses at the bottom
Run 400 M
12 OHS with 5 SOTS Press at the bottom
Run 400 M
9 OHS with 5 SOTS Presses at the bottom
Run 400 M
6 OHS with 5 SOTS Presses at the bottom
Run 400 M
3 OHS with 5 SOTS Presses at the bottom
Run 400 M

Time: 31:05

CrossFit08844

15 May 2015

Warm Up: 3x10 trunk, 3x5 Push Ups/Squats, cross sym
5x High Hang Power Clean/Press/Hang Power Clean/Push Press/Power Clean/Push Jerk/Power Clean + Push Jerk


WOD

Part 1

Power Clean + Push Jerk
One set every 90 seconds for 8 sets

Set 1-4: 40-70%
Set 5-8: 80-100%

Increase after each successful set only if mechanics are solid on both movements.
If new to this lift, build up to the weight you will be using for the workout and practice technique.
65,95,115,115,135,135,155,155

Part 2

AMRAP in 3 minutes:
3 Power Cleans (135#)
3 Push Jerks

Rest 2 minutes

AMRAP in 2 minutes:
2 Power Cleans
2 Push Jerks

Rest 1 minute

AMRAP in 1 minute:
1 Power Clean
1 Push Jerk

Total Reps = 26

CrossFit08844

13 May 2015

Warm Up: 3x10 trunk, cross sym
Kipping pull up progression
5x Front Squats/Push Press/Thrusters
5x High Hang Power Snatch/Hang Power Snatch/Power Snatch

Prep

Power Snatch + Thuster
2 sets of 6-8 reps of each exercise to build to workout weight

Part 1

Snatch
Build to a heavy single in 15 minutes

Perform 6-8 sets:
Sets 1-2: 3 reps @ 50-60% 1RM
Sets 3-4: 2 reps @ 70-80%
Sets 5-8: 1 rep @ 85-100% (only increase if successful and reps are clean)

Part 2

21-15-9 reps for time:
Pull ups
Power Snatch (65#)
Thruster (65#)

Time: 18:57

Muscle Up & Run

12 May 2015

Warm up: 3x10 trunk, cross sym

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

Bicep Curl 12/arm x 3 x 20#
Partial Turkish Get Up 5x1/arm (30#)

Run
1 mile +, 10:54

CrossFit08844

11 May 2015

Warm Up: 3x10 trunk, cross sym
1 min DU,10 Wall Balls,1 min DU,10 T2B,1 min DU,10 Burpees
5 x High Hang Power Snatch/Hang Power Snatch/Power Snatch
3x5 Power Snatch

WOD

For time:
200 Singles
50 Wall Balls (20/14)
160 Singles
40 Toes to Bar
120 Singles
30 Burpees
80 Singles
20 Power Snatch (95#)

Time: 27:49

5-3-1 & Muscle Up

7 May 2015

Warm up: 3x10 trunk, cross sym

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

5-3-1 Bench W24
5x 95,110
3x 130,145,157,177

5-3-1 Back Squat W30
5x 45,95,105,127
3x 140,160,185,207

Bicep Curl 10/arm x 3 x 20#

Stationary Bike 20:00

CrossFit08844

6 May 2015

Warm Up: 3x10 trunk, cross sym
2x5 Power Cleans/Squat Cleans/Overhead Squats/Box Jumps

Skills
"Clean" (10 minutes)
Work up to a heavy
Power Clean + Squat Clean
65.95,115

WOD
5 RFT:
10 Burpee Box Jumps(24"/20")
15 OHS(75#)
200m Run

Time: 30:00

Muscle Up & Run

5 May 2015

Warm up: 3x10 trunk, cross sym
Gymnastic Core D6

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

Bicep Curl 10/arm x 3 x 20#

Run
1 mile +, 11:01

CrossFit08844

4 May 2015

Warmup: 3x10 trunk
Practice / warm up
--- pistol
--- toes-2-bar
+
3 sets of 3-5 reps
Hang power clean 45,95,115

WOD

For time of : CAP : 16min
50 Pistols(alternating) (box)
40 Toes-2-bars
30 Hang power clean(115#)

Time: 15:56