Monday…Push Press / Kettlebell Swing / Gasser
Congratulations to all of the CrossFit Games Regional Competitors this last weekend.
Push Press
3X5
then…
First minute do:
1 Kettlebell Swing 70 lbs
1/2 Gasser
Second Minute do:
2 Kettlebell Swing 70 lbs
1/2 Gasser
Third Minute do:
3 Kettlebell Swing 70 lbs
1/2 Gasser
Continue until you can not do all the work in the minute given.
Post total rounds.
Friday…Power Snatch / Box Jump
Saturday the gym will be CLOSED. We will be doing the warm-up for the Cystic Fibrosis Foundation’s Great Strides Event. We would love to get our members out to assist in the warm-up. All you will need is a good attitude and ENERGY!!!! http://www.cff.org/Great_Strides/dsp_WalkInformation.cfm?walkid=7645
Also, this weekend is the Regionals for the CrossFit Games. Go see it LIVE in McCook or on ESPN3
5 Rounds for time of:
6 power snatch
10 box jumps
Thursday…Squat / Push-up / Kettlebell Swings / Run
Squat 3×5
Then…
AMRAP in 12 minutes of:
5 clapping push ups
7 Kettlebell swings 70/55
40 yard sprint
Wednesday…Wallball / Toes to Bar
3 rounds for time of:
21 wall balls 40/20
21 toes to bar
Tuesday…Deadlift / Ring Dips / Knees to Elbows
10 rounds for time of:
3 Deadlifts
6 Ring Dips
9 Knees to Elbows
Monday…Press / Squat / Run / Burpee
Press
3×5
Then…
For time:
30 Back Squats – Body Weight
Sprint 200 meters
30 Bumper plate burpees 25/15 (holding plate the entire time, set plate on ground, do a push up, stand up with the plate and press overhead)
Friday…Kettlebell Swing / Pull-up
5 Rounds:
Thursday…Bear Complex / Run
10min to establish a max effort Bear Complex (Rx Bear is seven times through the complex without decoupling from the bar)Wednesday…Barbell Lunges / Sit-up / Ring Rows / Lateral Barrier Jump
For Time:
50 Standing Barbell Lunges
50 Sit-up
50 Ring Rows
50 Lateral Barrier Jumps (Over barbell)
Partition the exercises as needed.
Post total time.
Tuesday…Deadlift / Push-ups / Wall Climbers
5RM DeadliftMonday…Squat / Helen
Back Squat
3X5
then…
“Helen”
3 rounds for time of:
400 meter Run
21 Kettlebell Swings
12 Pull-ups
Friday…Double Unders / The Chief
10 minutes of Double under work
then…
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans 3 reps
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Post rounds completed (for now use the round reps field) for each of the 5 cycles.
Thursday…Clean / Front Squats / Pull-ups / Double Unders / Run
10 Minutes to find your 1 rep max
Squat Clean
then…
4 Rounds for time of:
5 Front Squats
10 Chest to Bar Pull-ups
20 Double Unders
200 meter Run
Wednesday…Deadlift / Dumbbell Snatch / Push-up / Double Under
10 Minutes to find your:
3 rep Max.
then…
3 Rounds for Time of:
12 Dumbbell Snatches Right Arm
12 Dumbbell Snatches Left Arm
12 Push-ups
25 Double Unders
Tuesday…Chin up / Push Press / Ring Dips
3 rounds of:
Max Chin-ups
then…
12-9-6-3
Push Press
Ring Dips
