Time: 1:30 p.m.
Back Squat
5 x 1
Compare to 06/16/09 or 04/21/09.
5 rounds for time of:
200m run
12 1-arm DB Hang Snatch, 50% BW (hang power allowed)
12 Burp-ups
(Courtesy of CF Football - modified)
The snatches should be split evenly between each arm (6 left and 6 right). You choose the rep scheme.
Showing posts with label squat. Show all posts
Showing posts with label squat. Show all posts
Saturday 08/22/09
As we do nearly all of our training at CHS, it seems pointless to keep posting the location every day, so . . . I won't. Unless otherwise noted, we're at CHS.
Time: 8:00 a.m.
The warm-up will include some work on L-sits.
Back Squat
5 x 3
Compare to 07/21/09 or 06/16/09.
20-16-10 reps for time of:
1-arm DB Hang Snatch, 25% BW
Pull-ups
(Courtesy of CrossFit KC)
The DB hang snatch may be received in either the full squat or the power position, i.e., hang power snatch. Split the reps evenly per side, e.g., the round of 20 reps would be completed as 10 reps with the left hand and 10 reps with the right hand.
Jacob's L-sit - take 2
Time: 8:00 a.m.
The warm-up will include some work on L-sits.
Back Squat
5 x 3
Compare to 07/21/09 or 06/16/09.
20-16-10 reps for time of:
1-arm DB Hang Snatch, 25% BW
Pull-ups
(Courtesy of CrossFit KC)
The DB hang snatch may be received in either the full squat or the power position, i.e., hang power snatch. Split the reps evenly per side, e.g., the round of 20 reps would be completed as 10 reps with the left hand and 10 reps with the right hand.
Jacob's L-sit - take 2
Tuesday 07/21/09
Location: CHS
Time: 12:30 p.m.
Back Squat
5-5-5-3-3-3
Compare to 06/05/09.
"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups
Below is the metcon originally posted for today. After some thought yesterday, I realized this was some pretty poor programming on my part as it would have resulted in heavy cleans, a metcon with clean and jerks, and then heavy jerks on days 1,2, and 3, respectively, of this cycle. CrossFit's prescription is threefold: 1) functional movements, 2) constantly varied, and 3) performed at high intensity. While this 3-day cycle would have fit criteria 1 and 3, it would have failed criterion 2 pretty miserably. In light of this, we've changed things a bit for today.
"Uneven Grace"
For time:
30 C & J
Guys: 135# (Bar + 50# + 40#)
Girls: 85# (Bar + 25# + 15#)
Break the 30 reps into sets of 5 - you will change positions (to the other side of the bar) every 5 reps. Of course you can break the sets of 5 into smaller sets as necessary - just be sure to switch every 5 reps.
Scale as necessary, but aim for a 10# difference between the two ends of the bar.
The cleans may be power cleans, and the jerks can be done as either push or split jerks (or even push presses). The bottom line is to get it overhead (but not using the snatch).
Compare to 06/07/08.
To get a picture of what we'll be doing: Uneven Grace.
Time: 12:30 p.m.
Back Squat
5-5-5-3-3-3
Compare to 06/05/09.
"Fran Gots Hops"
21-15-9 reps for time of:
Box Jumps, 30"/24"
Pull-ups
Below is the metcon originally posted for today. After some thought yesterday, I realized this was some pretty poor programming on my part as it would have resulted in heavy cleans, a metcon with clean and jerks, and then heavy jerks on days 1,2, and 3, respectively, of this cycle. CrossFit's prescription is threefold: 1) functional movements, 2) constantly varied, and 3) performed at high intensity. While this 3-day cycle would have fit criteria 1 and 3, it would have failed criterion 2 pretty miserably. In light of this, we've changed things a bit for today.
"Uneven Grace"
For time:
30 C & J
Guys: 135# (Bar + 50# + 40#)
Girls: 85# (Bar + 25# + 15#)
Break the 30 reps into sets of 5 - you will change positions (to the other side of the bar) every 5 reps. Of course you can break the sets of 5 into smaller sets as necessary - just be sure to switch every 5 reps.
Scale as necessary, but aim for a 10# difference between the two ends of the bar.
The cleans may be power cleans, and the jerks can be done as either push or split jerks (or even push presses). The bottom line is to get it overhead (but not using the snatch).
Compare to 06/07/08.
To get a picture of what we'll be doing: Uneven Grace.
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