Archive for October, 2011

Tuesday October 11

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Wendler Deadlift 5@65%, 5@75%, 5+@85%

10 Min Amrap:

3 rep barbell complex, 10 KB Swings

Barbell Complex: (135/95#) 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press

via Trident CrossFit.

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Monday, October 10

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For Time:

1K Row/800M Run

100 Perfect Push Ups – for every break or failure to achieve full ROM, perform 15 air squats (rest in high plank position only)

1K Row/800 M Run

(athletes must do both row and run but can start/finish with either one)

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Friday, October 7

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Weighed Pull-Up 5, 4, 3, 2, 1, 1

*Beginners can sub out straight-legged ring rows and/or single-ring ring rows w/ elevated feet, or pull up negatives

For Time:

50 Box Jumps

40 KB High Pulls

30 2-Push Up Burpees

20 2-squat Wall Ball (20/14)

10 Tire Flips

 

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Thursday, October 6, 2011

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Wendler Back Squat 5 @ 65%,5@75%,5+@85%

5 Rounds for Time:

6 Front Squat (Rx weight = HEAVY for the individual) 135-165 M, 85-115W recommended

8 Ring Dips

200 M Run

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Wednesday, October 5

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4-5 Intervals, 2 min rest between each interval:

250 M Row

15 Slamball

20 Russian KB Swings

25 Abmat or Anchored Sit Ups

via Trident CrossFit.

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Tuesday, October 4, 2011

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Wendler Strict Press: 5,5,5+

For Time:

Powercleans (155#/105#) 10,8,6,4,2

HSPU 6,6,6,6,6

{10 PC, 6 HSPU, 8 PC, 6 HSPU, etc…}

Beginner athletes can sub out 10 Push ups per round for HSPU, and DB Hang Power Cleans

 

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Monday October 3, 2011

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For Time:

30 Single-Arm Dumbbell Thrusters (15 each arm) -30#M/20#W, 30 Pull Ups, 400 M Run

20 Single-Arm DB Thrusters, 20 Pull Ups, 400 M Run

10 Single -Arm DB Thrusters, 10 Pull Ups, 400 M Run

Advanced athletes sub C2B Pull Ups

EXTRA CREDIT: Tabata KTE or TTB

 

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