Category: Workout of the Day

09/16/2014
16
Sep
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Main – CrossFit

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Weightlifting
1: Back Squat (8RM)

Once today’s 8RM is established please perform the next two sets at the following percentages:
1×8 @ 95%, 1×8 @ 90%

2: Jerk Dip Squat (8RM)

Once today’s 8RM is established please perform the next two sets at the following percentages:
1×8 @ 95%, 1×8 @ 90%

Metcon
Metcon (Time)

For time:
300 double unders
200 air squats
100 snatches (75/55)
10 rope climbs

-partition as needed

09/15/2014
15
Sep
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Main – CrossFit

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Weightlifting
1: Behind The Neck Jerk (5RM)

Once you have found your 5RM please perform the next two sets at the following percentages:
1×5 @ 95%, 1×5 @ 90%

2: Push Press (8RM)

Find today’s 8RM push press and then perform the next 2 sets as the following percentages:
1×8 @ 95%, 1×8 @ 90%

Metcon
Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

09/12/2014
12
Sep
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Main – CrossFit

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Weightlifting
Metcon (Weight)

EMOM for 8 minutes:
1 squat clean
1 hang squat clean
1 jerk
-use around 80-90%
Metcon
Metcon (2 Rounds for reps)

5 minutes to find 2 rep max jerk (from the ground)
-then-
3 minute amrap:
deadlifts @ 100% of 2 rep max jerk
-rest 2 minutes-
8 minute amrap:
100m sprint with med ball
10 alternating med ball push ups
20 air squats

09/10/2014
10
Sep
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Main – CrossFit

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Weightlifting
1: Back Squat (1×8)

Find your 8 rep max back squat and then perform the next two sets at the following percentages:
8 reps @ 95%
8 reps @ 90%

2: OHS + Snatch Push Press (4+4)

Find your heaviest 4 OHS + 4 Snatch Push Press then perform the next two sets at the following percentages:
4+4 @ 95%
4+4 @ 90%

3: Hi-Hang Power Snatch (3×3)

Find heaviest set possible unbroken
Metcon
1: Metcon (Time)

5 rounds for times:
250m row
20 wall balls (20/14)

Rx+: Run a mile no later than 10 minutes after your 5 rounds are complete.

09/09/2014
09
Sep
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Main – CrossFit

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Weightlifting
1a: Bench Press (5×5)

Use the following percentages:
70-75-80-85-90%

1b: Weighted Pull-ups (5×3)

build up to the heaviest set of 3 you can successfully complete unbroken.
Metcon
Metcon (2 Rounds for reps)

Happy birthday Sherman!!

9 minute amrap:
3 bar muscle ups
9 power cleans (165/110)
32 double unders

-rest 2 minutes-

9 minute amrap:
300′ back rack barbell carry
9 power snatch (95/65)
9 toes-to-bar

09/08/2014
08
Sep
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Main – CrossFit

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Weightlifting
1: Push Press (1×8)

Once you find your 8 rep max perform the next two sets at the prescribed %:
1×8 @ 95%
1×8 @ 90%

2: Jerk Dip Squat (1×8)

Once you find your 8 rep max perform the next two sets at the presscribed %:
1×8 @ 95%
1×8 @ 90%

Metcon
Metcon (Time)

50-30-10 for time:
KB swing (53/35)
ab-mat sit-ups

09/05/2014
05
Sep
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Main – CrossFit

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Weightlifting
Metcon (Weight)

Every two minutes for 20 minutes:
2 squat cleans
2 hang squat cleans
2 front squats
-as heavy as possible
Metcon
Metcon (AMRAP – Rounds and Reps)

8 minute amrap:
2 rope climbs
4 wall walks
8 box jumps (30/24)
Midline
Metcon (No Measure)

First day of the GHD challenge! For the next 30 days you will attempt to do GHD sit ups every day with an increasing amount of reps!!

Today:
10 GHD sit ups

It may sound like nothing, but over the course of the next 30 days you will do 2 more reps every day! Good luck!