Monthly Archives: August 2017

Weightlifting Power Clean+Hang Clean+Split Jerk (1-1-1-1-1 AHAP (As Heavy As Possible) ) (20min) Check your 3RM or 80% of your Power clean. If it is lighter than your Split Jerk 1RM, put that weight for your last set(5th). If it’s heavier than Split Jerk 1RM, put Split Jerk 1RM for the last set(5th) 5th- GoalContinue reading “Friday, 9/1/17”

Metcon Metcon (AMRAP – Reps) EMOM 12 Minute 0,4,8 – 10 Bar levers Minute 1,5,9 – 10 Bar kips Minute 2,6,10 – 12/10 kcal row Minute 3,7,11  – 15 Wall ball shots 10ft/9ft 20/14# 188/180 total reps for men/women Metcon (Time) For time, 800m run 30 Pull-ups 90 Air squats 25 Pull-ups 75 Air squatsContinue reading “Thursday, 8/31/17”

Weightlifting (45min) Time management recommendation Min 0-18 Back Squat Min 18-28 Shoulder Press Min 28-45 Deadlift The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) 1. Set up your goals for each movement. Normally we use 103% or 105% 2. Plan 7 working sets of single for each lift. 7thContinue reading “Wednesday, 8/30/17”

Hyung (10min) Taekeuk 4 Kicks & Strikes (20min) Metcon Metcon (Time) For time, 50-40-30-20-10 reps of Leg lever Superman Medball twist 20/14# Sit-ups (14min)  

Gymnastics Metcon (No Measure) Handstand Push up progress – Handstand Kick – Handstand hold – HSPU with abmats – HSPU on parrelletes – HSPU on Rings (10min) Metcon Metcon (AMRAP – Reps) EMOM 12 Minute 0,3,6,9 – 50 Double unders Minute 1,4,7,10 – 6 HSPU Minute 2,5,8,11 – 3 Hang squat cleans 185/135 Total 236Continue reading “Monday, 8/28/17”

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Weightlifting Snatch (1 Rep Max (1RM)) (20min) Metcon (AMRAP – Reps) AMRAP 21 7 Power Cleans 95/65 7 STO 95/65 then 3-6-9-12-15-… reps of Front squats 95/65 Add 3 more front squats each round Round of 3 – 17 Round of 6 – 37 Round of 9 – 60 Round of 12 – 86 RoundContinue reading “Friday, 8/25/17”

Hyung (10min) Bostaff Kicks & Strikes (15min) Front Snap Kick Jump Front Snap Kick Pop Front Snap kick Tornado Kick Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 15 second Handstand hold 15 second L-sit hold 15 second Superman hold 15 Hollowrocks 5seconds=1rep

Weightlifting Clean and Jerk (@90%x1x3) (15min) Front Squat (@90%x1x1, (-20lb)x1x1, (-20lb)x1x1 ) (15min) Work up to 90%(from 1RM front squat) single, then decrease the weight for Drop set 2×1. For Drop sets 2×1, decrease weight by 20lbs down. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 35 Double unders 7 Overhead squat 135/95 7Continue reading “Wednesday, 8/23/17”

Strongman Turkish Get Up (6-6-6-6-6 AHAP) (20min) As heavy as possible Metcon Metcon (Time) For time, 400m run 50 Sit-ups 400m run 40 Sit-ups 400m run 30 Sit-ups 400m run 20 Sit-ups 400m run 10 Sit-ups (24min)