Friday 2013.04.19

Snatch tech

10:00 AMReAP of:
5 STO, 115#/75#
10 Deadlifts, 115#/75#
15 Box Jumps, 24"/20"

This was one of the CrossFit Games Open workouts (possibly 13.2).


Power Snatch tech
135 x 2 x 2
145 x 2 x 3

199 reps (6 rounds + 5, 10, 4)

Great moment: "Hey Idiot! It's SHOULDER to overhead."

Sunday 08/14/11

Phil:


Back Squat
2 x 5, 1 x 5+


Press
2 x 5, 1 x 5+


3 rounds AMREAP of:
1 min DB Thrusters, 50# per DB
1 min off
1 min TTB
1 min off
1 min SDHP, 95#
1 min off
1 min Burpees
Courtesy - modified - of CFFB. The SDHP section was originally a row for calories. The 95# SDHP is my best guess approximation.

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"

Wednesday 06/29/11

Phil:

Push Press
5 x 3



Clean Deadlift
5 x 3


3 x 30 sec AMREAP of burpees

1 min rest between rounds

Compare to 07/01/10.


Kiley:

Back Squat
3 x 5

4 RFT of:
10 Burpees
20 Walking Lunges
10 Pull-ups
Rest 2:00

Bike
20-30 miles

Tuesday 04/05/11

Phil:

Press
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


Back Squat
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+

Kiley:

Bench Press
5-5-5-5-5

2 rounds of 1:00 each, max reps:
KB Swings, 1 pood
Pull-ups
Double-unders
Sit-ups


CFE Swim
4 x 5 minutes, rest 3:00 between intervals.  Cover max distance.

Monday 03/14/11

Phil:

Power Snatch
5 x 1

Heavy Single


Gymnastic Practice


Kiley:

Bench Press
3 x 5

3 rounds, max reps in one minute at each station of:
Push Press, 45#
Double-Unders
Squats
Each round is followed by 1:00 rest.

Tuesday 02/08/11

Phil:

Press
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+


Back Squat
5/3/1 - Week 3
75% x 5
85% x 3
95% x 1+

Kiley:

Back Squat
3 x 5

Kiley:

5 rounds AMREAP of:
30 sec KTE
20 sec rest
30 sec Burpees
20 sec rest
30 sec KB Swings, 1 pd
20 sec rest

Thursday 08/12/10

Phil:

Overhead Squat
15 RM


21-15-9 reps for time of:
1-Arm DB Snatch, 40#/25# (right arm)
1-Arm DB Snatch, 40#/25# (left arm)
Pull-ups

Kiley:


Running Drills




3 rounds of 3:00 on, approximately 1:00 off of inverted burpee hand stand push-ups.  AMReAP.




"The Tom Cross Complex"
5 rounds for time of:
1 DB Hang Power Clean R
1 DB Hang Power Clean L
1 DB Push Press
1 DB Hang Power Clean L
1 DB Hang Power Clean R
1 DB Push Press
1 DB Clean
1 DB Split Jerk

DB Loading = 50% BW (total, not per DB)

This DB complex comes courtesy of Coach Rut CrossFit KC.