Warm-up/Mobility)
Dynamic Stretch
WOD A) “The Seven” – Hero Benchmark WOD
7 Rounds for time:
7 Handstand Pushups V's from box
7 Thrusters 135/95lb
7 Knees to Elbow Knees to Chest
7 Deadlifts 245/165lb
7 Burpees
7 KB Swings 32/24kg
7 Pullups Banded
*Scale to 4-6 rounds. 35 min cap.
THE SEVEN
A suicide bomber killed seven CIA officers and
one Jordanian officer at a remote base in southeastern Afghanistan on
December 30, 2009 after posing as a potential informant reporting on Al
Qaeda. Seven new stars will be etched onto the memorial wall at the CIA
where every star represents grieving friends, family and colleagues
dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45;
Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35;
Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35,
and Dane Clark Paresi, 46.
34:30 5 rounds
Saturday, December 7, 2013
Friday, December 6, 2013
December 5, 2013
Snatch /conditioning
Warm-up) 2 rounds each Alt. with partner, spend 60 secs on C2 while the other works on hip mobility; hip opener lunge each leg
Mobility) overhead and pec stretch with band
WOD A) Snatch + Snatch Balance + Overhead Squat: 15 mins to work on technique. Fast and smooth is the goal today, not weight. 95 lbs
WOD B) “CrossFit Games Open WOD 11.4”
10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb
10 Muscle Ups (Mod: 20 Pullups/20 Dips, divided any way) 72 RX
Warm-up) 2 rounds each Alt. with partner, spend 60 secs on C2 while the other works on hip mobility; hip opener lunge each leg
Mobility) overhead and pec stretch with band
WOD A) Snatch + Snatch Balance + Overhead Squat: 15 mins to work on technique. Fast and smooth is the goal today, not weight. 95 lbs
WOD B) “CrossFit Games Open WOD 11.4”
10 min AMRAP:
60 Bar Facing Burpees
30 Overhead Squats 120/90lb
10 Muscle Ups (Mod: 20 Pullups/20 Dips, divided any way) 72 RX
December 4, 2013
Strict press / Accessory Upper body press / scap-jack
Warm-up/Mobility)
Band Pull-aparts/presses
Banded shoulder stretch on pullup bar: front, back, overhead x 30 secs each
WOD A) Shoulder Press: 5×3 @ 75%+ @ 31X2 tempo 70 lbs
WOD B) 4 Rounds:
150m sandbag carry – front rack 70/45lb (150m = up Cambie street, to alley & back)
Close Grip Bench Press (elbows brush your sides) x 6-8 reps – heavy as possible (approx. 65-70% 1RM) 95 lbs
Ring Row x 4-5 reps @ 5155 tempo (Elevate feet if possible, high as possible)
-Rest 60 secs-
*Record bench press weight
WOD C) 2 sets:
KB Arm bar x 4-5 reps each arm with 3-5 second hold – heavy
ATYT with light plate or bands x 8-10 reps
Warm-up/Mobility)
Band Pull-aparts/presses
Banded shoulder stretch on pullup bar: front, back, overhead x 30 secs each
WOD A) Shoulder Press: 5×3 @ 75%+ @ 31X2 tempo 70 lbs
WOD B) 4 Rounds:
150m sandbag carry – front rack 70/45lb (150m = up Cambie street, to alley & back)
Close Grip Bench Press (elbows brush your sides) x 6-8 reps – heavy as possible (approx. 65-70% 1RM) 95 lbs
Ring Row x 4-5 reps @ 5155 tempo (Elevate feet if possible, high as possible)
-Rest 60 secs-
*Record bench press weight
WOD C) 2 sets:
KB Arm bar x 4-5 reps each arm with 3-5 second hold – heavy
ATYT with light plate or bands x 8-10 reps
Subscribe to:
Posts (Atom)