Monday December 1, 2014 ''

01dec14
A.
EMOM for 7 minutes
10 Dumbbell Thrusters (20kg/15kg)
B.
3 rounds for time:
15 Kettlebell Swings (32kg/24kg)
15 kettlebell lunges
15 kettlebell sumo deadlift high pull
C.
Accumulate 2 minutes in the following positions:
Plank
Side plank (left)
Side plank (right)

Saturday November 29, 2014 'Eva'

29nov14
5 rounds for time:
800 meter run
30 KB swings (32kg/24kg)
30 pull ups

Friday November 28, 2014 ''

28nov14
A.
3 X 5
Overhead Squat

B.
For time:
1km row
1km Run
50 box jumps (24”/20”)
100 Russian twists (10kg/5kg)

Thursday November 27, 2014 'Nate'

27nov14
A.
20 minute AMRAP:
2 muscle ups
4 HSPU
8 KB swings (32kg/24kg)

B.
Mobility

Wednesday November 26, 2014 ''

26nov14
A.
“Olympic Lifting Total”
After warm-ups athletes will get 3 attempts to establish a 1 rep max in the Snatch
After warmups athletes will get 3 attempts to establish a 1 rep max in the Clean & Jerk

B.
3 x 4
400m run
– On a 3 minute timer for rx athletes
– On a 4 minute timer for beginner and intermediate athletes

Tuesday November 25, 2014 'Diane'

25now14
A.
3 sets of:
5 back squat
Rest 90 seconds
1 minute hollow rock hold
Rest 2 minutes

B.
“Diane”
21,15, 9
Deadlifts
Handstand push ups (102.5kg/70kg)

Monday November 24, 2014 ''

24nov14
A.
20 minute muscle up practice (bar or rings)

B.
5 rounds for time:
20 sit ups
20 push ups
20 squats
200m run

Saturday November 22, 2014 'Murph'

22nov14
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition pull us, push ups and squats as you like, however you must start and finish with a 1 mile run

Friday November 21, 2014 ''

21nov14
A.
3 sets of:
5 front squats
Rest 90 seconds
10 one arm row – left
10 one arm row – right
Rest 2 minutes

B.
10 minute AMRAP:
3 toes to bar
3 clean and jerk (60kg/40kg)
6 toes to bar
6 clean and jerk (60kg/40kg)
9 toes to bar
9 clean and jerk (60kg/40kg)
Continue to increase by 3’s until the time cap is reached

Thursday November 20, 2014 'CrossFit Total'

20nov14
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You have a maximum of three attempts at each lift. First attempt should be a guaranteed lift to get on the board. Second lift should be challenging lift but with high percentage chance of making it. Third attempt is go for gold. Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers. You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift. Managing your time is very important in this workout. You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.
Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%
Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%
Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%
Plan out your numbers using the above schedule before you hit the session.