Tuesday – 130917 “CrossFit” WU- 3 sets, (8:00) 6-8 Cuban Press 6-8 Strict Ring Rows @3010 6-8 KB Unilateral RDL/side 6-8 Frankenstein Squats A. Front Squat – 12, 9, 6, 12, 9, 6 @30X1, on 2:00 Rest *aim to work heavier on the 2nd set of 12, 9, and 6 while staying true to the Tempo (3 sec down + explode up with 1 sec lockout at the top) B. 8:00 AMRAP: 200m Sandbag Carry 15 Lateral Hops over your sandbag + 3:00 Rest + 8:00 AMRAP: 100m KB/DB Farmers Carry (AHAP) 30 sec FLR on Rings (or floor as scale down) + 3:00 Rest + 8:00 AMRAP: 3 L-Sit Rope Ascend (to stand) 6 Push-ups 9 Air Squats “Hybrid” WU- 3 sets, 3-5 reps each: Sn RDL Sn Pull Sn High Pull Hng Mu Sn Drop Sn Sn (just below knee) A. Sn Lift-off + Sn (1+1) – 7 sets to a heavy 1+1, on 1:30 Rest (the bar WILL return to the ground before the Sn this week, no pause above the knee on the Sn. B. Clean Pull – 90% x 3 x 3, on 1:30 Rest C. Clean DL – 100% x 3 x 3, on 1:30 Rest D. 4 sets FS – 70% @20X1 x 6 GHD Hip Extension @3010 “Competition” A-Group A. Back Squat – 90% x 1 x 3, on 3:00 Rest B. 4 sets, against a 3:00 clock: 500m Row AMRAP Front Rack Walking Lunge Steps (65# to 85#) 3:00 Rest C. 3 sets, 8-10 Single Leg Hip Extensions/Leg @2011 12-16 GHD Sit-ups @3020 B-Group 12, 9, 6, 12, 9, 6 – TnG Power Cleans, on 1:30 Rest + 4:00 Rest + 21-15-9, For Time: Deadlift (225#) HSPU + 4:00 Rest + For Time: 600m Run 30 BF Pull-ups 400m Run 20 BF Pull-ups 200m Run 10 BF Pull-ups “Weightlifting” A. PS + Sn – 75% x 1+1 x 3, B. PC + Clean – 1+1 – 75% x 1+1 x 3 C. Weighted Pull-up 5-10 x 3 D. 4 sets, 8-10 Side Bridge Powell Raises @3010 8-10 GHD Single Leg Hip Extension/Leg AMRAP FLR on Rings
Posted on: Tue, 17 Sep 2013 11:13:43 +0000
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