Wednesday, August 27, 2014

CrossFit Workout - Thursday 8/28/14

Clean and jerk, find your 1 rep max for each lift

Begin with sets of 3 squat cleans plus 1 jerk.  Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.

The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift.  Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank.  You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift.  If you max on the jerk, you may continue with squat cleans if you are able.

Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.

Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.

Tuesday, August 26, 2014

CrossFit Workout - Wednesday 8/27/14

Triple WOD Wednesday, one for time, one for max effort, and one for form and skill

Rows & core stability then climbs then ?

Monday, August 25, 2014

CrossFit Workout - Tuesday 8/26/14

max reps in 8 minutes of

3 squat clean  135M/95W
1 jerk

Perform 10 burpees when the clock reaches 2:00 and 5:00.  Scale to use your most recent "Grace" weight plus 5-10lbs.

Warmup:  CrossFit Warmup 10 reps each x 3 rounds, sub front squats for OH squats
Cool Down:  Coach's Choice

Sunday, August 24, 2014

CrossFit Workout - Monday8/25/14

A "Helen"ish workout, just a bit longer.  Rowing, running, pull-ups and KB swings.  Get some!

Saturday, August 23, 2014

CrossFit Workout - Saturday 8/23/14

Thursday, August 21, 2014

CrossFit Workout - Friday 8/22/14

3(10-->1)  triplet, couplet, triplet

All familiar movements, 3-2-1 GO!

Wednesday, August 20, 2014

CrossFit Workout - Thursday 8/21/14

Strength & skill work that everyone needs, show up. You'll most likely be working on a weakness for sure. Then a little conditioning WOD to make things interesting.  Don't miss Thursday.