Saturday 11.30.13

1. Front Squat
1-1-1-1-1 or fewer
Work up to heavy for the day. When bar speed begins to slow, move on

2. Snatch
15 to 20 min to find max for day

3. Clean and Jerk
15 min to find max for day

4. Squat
3 @ 65%
2 @ 75%
1 @ 85%
1 @ 90%

then

3 attempts to get new max

Friday 11.29.13

"Where'd you find a plate?"

1. Each For Time
3 Rounds
6 Ground to Overhead 185/115
12 Box Jumps overs 24/20
24 Kettlebell Swings 70/53
50 Double Unders
Rest 3 minutes

2. Snatch
3-3-3 @ 65-70-75%
these are triples at the corresponding percentages

3. You Choose
3-3-3
of either Jerk Balance, Drop Snatch, or Tall Clean with heaviest but manageable weight. Don't fail.
this shit isn't about weight its about right

4. Clean & Jerk
3-3-3 @ 65-70-75%
these are triples at the corresponding percentages

5. Snatch Pull off Blocks
2-2-2
@ 80%

this shit isn't about weight its about right

Thursday 11.28.13

Happy Thanksgiving!!!!


Stretch

Wednesday 11.27.13

Get your watch on

1. Not for time
3 rounds
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

2. For Reps
4 rounds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press 95/65
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

If you can't do strict, do negatives. Quality negatives. And take some creatine.

3. Snatch (full)

3-2-1-1-1

3 @ 65-75%

2 @ 75-80%

1 @ 80-85%

1 @ 85-90%

1 @ 90-95%

rest as needed

4. Clean & Jerk

3-2-1-1-1

3 @ 65-75%

2 @ 75-80%

1 @ 80-85%

1 @ 85-90%

1 @ 90-95%

rest as needed

5. Squat

2-2

@ 75-80%

rest as needed

Tuesday 11.26.13

The Coach B

1. For Time

4 Rounds
50 Double Unders
12 Chest-to-Bar Pull-Ups
12 Strict Handstand Push-Ups
(add deficit if these are easy for you)
Rest 2 minutes

*I know you did some C2B yesterday, hopefully 40 didn't kill you

2. Snatch

20 minutes to build to 97-100%

3. Jerk Balance

10 Reps 135/75

watch the video

3. Power Clean + Jerk

1-1-1 @ 87%

Rest 2-3 minutes between

4. Front Squat

3-3-3 @ 87%

Rest as needed

Monday 11.25.13

No pic cuz posting one with the iPad is a bitch. Can't wait to share our camp experience with you guys.

1. For time
Row 500 Meters
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with KB Farmer Carry 70/53
20 Chest-to-Bar Pull-Ups
Row 500 Meters

2. Power Snatch
1-1-1-1 @ 80%
Rest 2-3 minutes between sets

3. Front Squat + Jerk
1-1-1 @ 100% of Jerk

4. Question
In one sentence, why do you CrossFit?

Saturday 11.23.13

Cam is what we call her now

1. Fiber type test
A. Find Max Back Squat in no more than 15 min
B. Rest 7-9 minutes
C. Max Reps @ 85% of today's max
Testing which muscle fiber type you have most of

2. For time
20 Deadlifts 315/225
30 Box Jump-Overs 24/20
40 Kettlebell Swings 70/53
50 Double-Unders
50 Calorie Row
50 Double-Unders
40 Kettlebell Swings 70/53
30 Box Jump-Overs 24/20
20 Deadlifts 315/225

Friday 11.22.13

1. Eight sets for max meters of:
30 seconds max effort row sprint
Rest 2:30

you should have eight scores. reset the rower each round. looking for 200 for the guys

Thursday 11.21.13

1. Chillax

Wednesday 11.20.13

1. In exactly only 20 min
Find Max Snatch

2. In exactly only 15 minutes
Find Max Clean and Jerk

3. Rest exactly 10 minutes after #2

4. Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters 95/65
Pull-Ups

and then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST
TWO SCORES – You must post two scores; (1) time to complete “Fran”, and
(2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs,
MINUS 1 lb for every second over 2 minutes it takes to complete “Fran.” ADD 1 lb for every second under 2 minutes.
e.g., Fran = 2:07, C&J = 275, TOTAL = 268