Snatch Complex
Bench Press
3 x 5
12 min AMRAP of:
10 Sit-ups
10 Push-ups
10 Walking Lunges
1 Down-back (bball court - starting from where lunges finish)
Snatch Complex
HH Snatch Pull + BK Snatch Pull + BK Pwr Sn
75 x 1 x 2
105 x 1 x 2
115 x 1 x 2
125 x 1 x 2
135 x 1
145 x 1
BP
247.5 x 5 x 3
AMRAP
11 rounds + 10 sit-ups
Showing posts with label amrap. Show all posts
Showing posts with label amrap. Show all posts
Monday 01/09/12
Phil:
Power Snatch
5 x 2
1 mile TT
Kiley:
13 minute AMRAP of:
50 KB Swings, 1 pood
Then, rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats
20 Rep Back Squat
Power Snatch
5 x 2
1 mile TT
Kiley:
13 minute AMRAP of:
50 KB Swings, 1 pood
Then, rounds of:
3 Power Cleans, 85#
5 Pull-ups
7 Push-ups
10 Squats
20 Rep Back Squat
Wednesday 01/04/12
Phil:
Rest Day
Kiley:
Deadlift
3-3-3-1-1-1
OHS
5-5-5-3-3-3
10 min AMRAP of:
7 Power Snatches, 65#
7 Push-ups
7 KTE
Rest Day
Kiley:
Deadlift
3-3-3-1-1-1
OHS
5-5-5-3-3-3
10 min AMRAP of:
7 Power Snatches, 65#
7 Push-ups
7 KTE
Saturday 12/10/11
Phil:
Rest Day
Kiley:
Back Squat
3 x 5
Deadlift
5-5-5-3-3-3
20 minute AMRAP of:
5 Burpees
10 OH Walking Lunges, 25# plate
15 KB Swings, 1 pood
Rest Day
Kiley:
Back Squat
3 x 5
Deadlift
5-5-5-3-3-3
20 minute AMRAP of:
5 Burpees
10 OH Walking Lunges, 25# plate
15 KB Swings, 1 pood
Monday 12/05/11
Phil:
Rest Day
Kiley:
OHS
5-5-5-3-3-3
12 Minute AMRAP of:
10 Deadlifts, 65#
8 Cleans, 65#
6 Push Jerks, 65#
Rest Day
Kiley:
OHS
5-5-5-3-3-3
12 Minute AMRAP of:
10 Deadlifts, 65#
8 Cleans, 65#
6 Push Jerks, 65#
Wednesday 10/19/11
Phil:
Rest Day
Kiley:
Squat
3 x 5
15 minute AMRAP of:
10 TTB
10 Burpees
10 KB Swings, 1 pood
10 Wallballs, 15#
Rest Day
Kiley:
Squat
3 x 5
15 minute AMRAP of:
10 TTB
10 Burpees
10 KB Swings, 1 pood
10 Wallballs, 15#
Friday 10/14/11
Phil:
Handstand Practice
10 min AMRAP of:
10 Get-ups (5 right, 5 left), 1.5 pd/1 pd
10 Box Jumps, 30"/24"
Kiley:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Handstand Practice
10 min AMRAP of:
10 Get-ups (5 right, 5 left), 1.5 pd/1 pd
10 Box Jumps, 30"/24"
Kiley:
"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Monday 10/10/11
Phil:
Rest Day
Originally:
Deadlift
1 x 5+
5 rounds, each for time, of:
10 Barbell Lunges, 35%-40% of 1 RM Back Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch the line, and sprint back 10 yards.
Rest 90 sec between rounds.
Courtesy of CFFB
Kiley:
15 Minute AMRAP of:
10 Wallballs, 15#
10 TTB
10 Box Jumps, 24"
Rest Day
Originally:
Deadlift
1 x 5+
5 rounds, each for time, of:
10 Barbell Lunges, 35%-40% of 1 RM Back Squat
3 Max Distance Broad Jumps
Sprint 10 yards, touch the line, and sprint back 10 yards.
Rest 90 sec between rounds.
Courtesy of CFFB
Kiley:
15 Minute AMRAP of:
10 Wallballs, 15#
10 TTB
10 Box Jumps, 24"
Thursday 10/06/11
Phil:
Power Snatch
5 x 3
Pull-ups
2 x 8
10:00 AMReAP of KB Get-ups, 1.5 pood/1 pood
Kiley:
Press
3 x 5
15 minute AMRAP of:
5 Wallballs, 14#
7 HPC, 63#
9 SDHP, 63#
CFE Run:
3 mile TT
Power Snatch
5 x 3
Pull-ups
2 x 8
10:00 AMReAP of KB Get-ups, 1.5 pood/1 pood
Kiley:
Press
3 x 5
15 minute AMRAP of:
5 Wallballs, 14#
7 HPC, 63#
9 SDHP, 63#
CFE Run:
3 mile TT
Friday 09/23/11
Phil:
Handstand practice
Some metcon at Urban.
Kiley:
4 rounds of AMRAP in 3:00, resting 1:00 between each round:
20 walking lunges, starting on track
Finish lap 1, run 2nd lap
20 1-arm DB Snatches, 10 each arm
20 Sit-ups
Handstand practice
Some metcon at Urban.
Kiley:
4 rounds of AMRAP in 3:00, resting 1:00 between each round:
20 walking lunges, starting on track
Finish lap 1, run 2nd lap
20 1-arm DB Snatches, 10 each arm
20 Sit-ups
Tuesday 09/20/11
Phil:
Rest Day
Kiley:
Front Squat
5-5-5-5-5-5
15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 15#
10 Push-ups
CFE Swim:
4 x 300m, rest :90 between each.
Rest Day
Kiley:
Front Squat
5-5-5-5-5-5
15 minute AMRAP of:
200m run
30 DU's
20 Wallballs, 15#
10 Push-ups
CFE Swim:
4 x 300m, rest :90 between each.
Thursday 09/15/11
Phil:
Power Snatch
5 x 3
Pull-ups
2 x 8
20-15-10 reps for time of:
Power Cleans, 135#/95#
TTB
Courtesy - modified - of CFKC
Kiley:
15 minute AMRAP of:
- 1 volleyball court ladder run (sideline and back court 1, sideline and back court 1 to 2, sideline and back
court 1 to 3)
- 10 Box Jumps, 18"
- 10 Ball Slams, 10#
- 1 Push/Push towel, 1 Pull/Pull towel
Originally planned this, but due to time constraints didn't do it:
Press 3 x 5
3 RFT of:
7 Cleans, 83#
7 Wallballs, 14#
7 Pull-ups
7 Push-ups
Power Snatch
5 x 3
Pull-ups
2 x 8
20-15-10 reps for time of:
Power Cleans, 135#/95#
TTB
Courtesy - modified - of CFKC
Kiley:
15 minute AMRAP of:
- 1 volleyball court ladder run (sideline and back court 1, sideline and back court 1 to 2, sideline and back
court 1 to 3)
- 10 Box Jumps, 18"
- 10 Ball Slams, 10#
- 1 Push/Push towel, 1 Pull/Pull towel
Originally planned this, but due to time constraints didn't do it:
Press 3 x 5
3 RFT of:
7 Cleans, 83#
7 Wallballs, 14#
7 Pull-ups
7 Push-ups
Wednesday 09/14/11
Phil:
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
Bike as time allows
If inclement weather:
AMRAP15 minutes:
Bench Press
2 x 5, 1 x 5+
Back Squat
2 x 5, 1 x 5+
Kiley:
Bike as time allows
If inclement weather:
AMRAP15 minutes:
5 Reps Any Way Overhead - 83#
10 Pull Ups
15 Push Ups
10 Pull Ups
15 Push Ups
Friday 08/12/11
Phil:
5 min AMRAP of:
7 Deadlifts, 315#
21 Double-unders
Rest approx 5 min.
3 rounds AMReAP of:
KTE
Push-ups
Box Jumps, 30"
DB Hang Power Clean and Jerks, 55# per DB
30 sec on and 30 sec off at each station, then rotate to the next station - this is 4 min per round and 12 min total.
Originally posted:
Handstand practice
For time:
21-15-9 Deadlifts, 1.25 x BW
40-30-20 Double-unders
21-15-9 Burpees
Courtesy of CrossFit KC
Compare to 11/06/09.
Kiley:
5 minute AMRAP of:
7 Deadlifts, 135#
21 Double-Unders
Rest about 5 minutes
3 rounds of :30 on, :30 off AMReAP of the following:
DB Hang Power Clean and Jerk, 30#
KTE
Push-ups
Box Jumps, 24"
5 min AMRAP of:
7 Deadlifts, 315#
21 Double-unders
Rest approx 5 min.
3 rounds AMReAP of:
KTE
Push-ups
Box Jumps, 30"
DB Hang Power Clean and Jerks, 55# per DB
30 sec on and 30 sec off at each station, then rotate to the next station - this is 4 min per round and 12 min total.
Originally posted:
Handstand practice
For time:
21-15-9 Deadlifts, 1.25 x BW
40-30-20 Double-unders
21-15-9 Burpees
Courtesy of CrossFit KC
Compare to 11/06/09.
Kiley:
5 minute AMRAP of:
7 Deadlifts, 135#
21 Double-Unders
Rest about 5 minutes
3 rounds of :30 on, :30 off AMReAP of the following:
DB Hang Power Clean and Jerk, 30#
KTE
Push-ups
Box Jumps, 24"
Monday 07/18/11
Phil:
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
15 minute AMRAP of:
200m run
5 Tire Flips, Papa Bear
10 Push-ups
15 Double-unders
Original metcon below
12 min AMRAP of:
4 Clapping Pull-ups
6 Clapping Push-ups
8 Standing Broad Jumps (at least 6 ft.)
(Courtesy of CF Football)
Kiley:
Squat
3 x 5
15 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Back Squat
2 x 5, 1 x 5+
Press
2 x 5, 1 x 5+
15 minute AMRAP of:
200m run
5 Tire Flips, Papa Bear
10 Push-ups
15 Double-unders
Original metcon below
12 min AMRAP of:
4 Clapping Pull-ups
6 Clapping Push-ups
8 Standing Broad Jumps (at least 6 ft.)
(Courtesy of CF Football)
Kiley:
Squat
3 x 5
15 minute AMRAP of:
200m run
5 Tire Flips
10 Push-ups
15 Double-unders
Tuesday 07/05/11
Phil:
TBD
Kiley:
1 mile TT
10 minute AMRAP of:
15 Box Jumps, 18"
10 Push-ups
5 Hang Power Cleans, 95#
1 Down-back, carrying 95# overhead
TBD
Kiley:
1 mile TT
10 minute AMRAP of:
15 Box Jumps, 18"
10 Push-ups
5 Hang Power Cleans, 95#
1 Down-back, carrying 95# overhead
Sunday 05/15/11
Phil:
Rest Day
Kiley:
Back Squat
3 x 5
Press
3 x 5
20 minute AMRAP of:
5 CTB Pull-ups
10 Wallballs, 15#
15 KB Swings, 1 pood
Rest Day
Kiley:
Back Squat
3 x 5
Press
3 x 5
20 minute AMRAP of:
5 CTB Pull-ups
10 Wallballs, 15#
15 KB Swings, 1 pood
Tuesday 04/12/11
Phil:
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim
6 x 200y, rest :30 rest between each. Stay within :05 of fastest interval
4 x 4 minute AMRAPs of:
10 Back extensions
10 KB Swings, 1.5 pood
10 Box Jumps, 18"
Rest 1:00 between rounds.
Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5
Kiley:
CFE Swim
6 x 200y, rest :30 rest between each. Stay within :05 of fastest interval
4 x 4 minute AMRAPs of:
10 Back extensions
10 KB Swings, 1.5 pood
10 Box Jumps, 18"
Rest 1:00 between rounds.
Wednesday 04/06/11
Phil:
Gymnastic Practice
Gymnastic Practice
Kiley:
12 minute AMRAP of:
5 Box Jumps, 24"
10 Push-ups
15 Sit-ups
CFE Run
60 minute TT
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