150826 OBX CrossFit

For time:
100 squats
90 Traveling lunges
80 Mtn Climbers
70 Push-ups
60 TTB (30)
50 Box jumps 24"
40 #70 KB SDLHP
30 Shoulder taps
20 Sandbag squat cleans
10 Wall walks
Time: 31:30

C/O:
4 min AirDyne
500m row

150624 Invictus

Warm up:
5 min DROMs

A: E2MOM18
1: Muscle up progression (red band) x 2-5
2: HS wall run x 5
3: TTB x 5-8 @ 3111

B: E4M20
1: Airdyne x 1:50
2: 40 Double Unders
3: 20 push-ups (20-15-20-15-10)

150113 Invictus

Warm up:
5 min DROMs

A:
Take 10-12 min to build to Push Press 1RM

B:
2 rounds for reps of:
2 min ME Airdyne
2 min rest
2 min DB Manmakers (25#)
2 min rest
2 min Wall walks
2 min rest
Score: Airdyne + 22 reps

140527 Outlaw Power Shoulder Press (deload week)

Warm up:
5 min DROMs
stick/barbell complex

Power:
1) Mid hang power snatch 5 x 3 @ 80% 3RM (95#)
2) Shoulder press x 5 65-80-95

Flexibility:
3 x :30 seated pike stretch
3 x :20 handstand hamstring box stretch
3 x :20 wall walk to handstand hold

Conditioning:
5 x run 400m; rest 1:1; go all out
Time: 14:18 (1:33-1:36)

131027 High Bar Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3

Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)

Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10

130411 High Bar Back Squat

Buy in:

3 min jump rope

5 min DROMs

3 rounds of:

10 45# thrusters

5 pull-ups

Strength:

HBBS (based off 130129):
4X4 @ 70% – rest 30 seconds 205 185
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.

Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B

Cash Out:
5 min stationary bike

130314 Low/Hi Hang Snatch

Buy in:
2 min jump rope
5 min DROMs

BB Gymnastics:
7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
115#

Metcon:
1 minute ME Muscle-Ups (scaled: pull-ups)
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155#

*Rest 1 minute.

1 minute ME Muscle-Ups (scaled: pull-ups)
Rd 1 Pull-ups: 19
3 round time: 11:24
Rd 2 Pull-ups: 20