Wednesday, 2/1/17

Weightlifting

Deadlift (@87%x2x3)

(13min)
minimum 90second break after each working set

Clean (Work up to a heavy single)

(15min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 14
1 Clean & Jerk @87%
6 Handstand push ups
12 Toe to bars

Tuesday, 1/31/17

Pull ups are tough for everyone. Some of us works to get 1 pull up, some of us works to string pull-ups together, some of us works on efficiency and some of us works on other styles…etc… The best way to get better no matter whichever level we are at is to work on strict pull ups. I attached a video at the bottom. Hope it help.

Weightlifting

Back Squat (@87%x2x3)

 (15min)

Push Press (@80%x3x5)

(13min)

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 7
21-15-9
Power Snatch 95/65
Pull ups

 

Saturday, 1/28/17

Hyung

(10min)
Wing Chun – MIng ming Tao 1

Self Defense

(15min)

Metcon

Metcon (Time)
For time,
50 Rising Kicks
50 In-out Crescent Kicks
50 Fornt Snap Kicks
50 Jump Front Snap Kicks
50 Pop Front Snap Kicks
50 Double Round House Kicks
50 Push ups
50 Sit ups

(17min cap)
All the kicks must be equal to or higher than shoulder.
(**except the double round kicks (body level high))

Friday, 1/27/17

Weightlifting

Deadlift (@84%x2x5)
(15min)

Metcon

Tiff (AMRAP – Rounds)
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

To learn more about Tiff click here

Thursday, 1/26/17

Weightlifting

Front Squat (@81%x2x5)

(15min)

Snatch Push Press (@81%(of 1RM Snatch)x3x5)

(13min)

Metcon

Metcon (Time)
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

(14min)
155# for female Rx
Scale down if your 90% of your 1RM is not more than or equal to Rx weights.
Use (85%-90% of 1RM C&J)
Main site WOD:
https://www.crossfit.com/workout/2016/12/26#/comments

 

Wednesday, 1/25/17

Gymnastics

Metcon (No Measure)

10 min Muscle up works – Ring/Bar

Muscle-ups (AMRAP 7min (Ring/Bar))

1MU=4MUT=4Ring Row+4Ring Dips

Metcon

Metcon (Time)
For time,
50 Ring Dips
50 Push ups
50 Handstand push ups

(14min cap)