261212 Среда

A. Bench press 3, 2, 1; rest 2 min

B1. Push press 6, 6, 6; rest 10 seconds

B2. Push jerk 12, 12, 12; rest 2 min.

С. HS hold for 20 sec x 3; rest 1 min

+

12 min amrap:

3 chin ups strict

6 BJ 70 sm

5 chin ups

10 BJ

7 chin ups

14 BJ
9 chin ups

18 BJ 

...etc

171212 Понедельник

А. Bench Press @ 6,4,2,6,4,2; rest 2 min

+

3 Rounds

30 Wall Ball Shots
20 Russian Swings 32kg
20 Calorie Row
15 BNPUBJ Pull-ups

101212 Понедельник

Part A

Deadlift

5x40%      

5x50%      

5x60%    

3x75%    

3x85%    

3+x90%

*Based off of Previous 1RM or perceived exertion

Part B

2000m Row for Time

130kg
7:59

071212 Пятница

6 sets:

A1. 40 sec amrap jump switch lunges; rest 20 sec

A2. amrap strict chin ups in 40 sec; rest 20 sec

A3. amrap strict dips in 40 sec; rest 120 sec 

NOTES: - knee grazes lightly on lunges; full lockout for chin ups and dips

051212 Среда

A1. standing press 5, 5, 3, 3, 2, 2; rest 2 min

A2. Weigthed chin up 5, 5, 5, 3, 3, 3; rest 2 min

+

10 min amrap:

5 strict toes to bar

5 burpees

031212 Понедельник

A. Front squat 10, 8, 6, 4, 2; rest 2 min

+

On the minute for 12 min:

12 SClean 

+

On the minute for 12 min:

12 wall balls

301112 Пятница

Skills: SClean
Strength : DL 5,5,5,5,5
Conditioning:
AMRAP in 20 min:
30 wlunges
5 MM
5 shuttle runs 10 m
5 MM

261112 Понедельник

5 min @ 80-90% aer

10  sit ups

5 pull ups 

10 push ups

(rest 2 min)

5 min @ 80-90% aer

10 KB SDLHP 32kg

5 NPUBP 

10 KBS - 24kg

(rest 2 min)

5 min @ 80-90% aer

15 DU's

5 kb  power clean - 24 kg  e/h 

5 v- ups

(rest 2 min)

5 min @ 80-90% aer

5 burpee pull ups 

5 G2OH Plate 20kg

15 squats

x2

2111112 Среда

A. squat snatch - 15 min tech work

B1. push press @ 12X2; 4-5 x 4; rest 90 sec

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 4; rest 90 sec

+

5 rds for time:

10 ring dips

10 KBS 32kg

10 box jumps - 70sm - step down

191112 Понедельник

 

A. back squat @ 4020; 5-7 x 4; rest 2 min

B1. db torso row @ 3010; 8-12/arm x 3; rest 1 min

B2. BB walking lunges - 22 steps total x 3; rest 1 min

C. OTM 10

EM. 10 T2B

OM. 20 sit ups

161112 Пятница

For time:
25 Pull ups
50 DL 60kg
50 push ups
50 BJ 60sm
50 v-ups
50 KB Clean/Jerk 24kg (25/h)
25 pull ups

141112 Среда

1. Build to a tough PClean in 10 min. 

+

OTM 12

EM.6 Power Clean - 50kg

OM. 12 Push ups

+

OTM 10

EM.4 strict pull ups

OM 8 BJ 70sm step down

+

12 v-ups/rest 15 sec x 10

121112 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 wall walk

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results 291012 COMPARE!!!!
A. 90/105/120/90/110/130PR!!
B. 40/5;50/3;60/2 x 2;65/2;70/2.

091112 Пятница

10 min @ 90% aer:

10 lunges

10 BJ 50sm

10 sit ups

10 KBS 16kg

(REST 6 min)

10 min @ 90% aer:

10 squats

row 250 m

15 sit ups

x 2

071112 Среда

5 sets:

5 Front Squat tough

15 unbroken COVP chin ups

rest 4 min - add weight per set for FS

+

Row

25 sec @ max effort

rest 3 min x 5

051112 Понедельник

A. OTM 10

 2 Clean and Jerk

B. Build to 5RM TnGo Dl in 10 mins

+

For time :

10,9,8,7,6,5,4,3,2,1 reps of :

Dl 80kg

Ring push ups

C. FLR on rings accumulate 5 mins.

311012 Среда

Олег/Нияз

A. 3Position PSnatch for 15 min.

Focus on technique, not on moving big weight.

B. OHS 5,5,3,3,3. 

+

For time :

400m run

21 pull ups

12 thrusters 40kg

400m run

15 pull ups

9 thrusters 40kg

400m run

9 pull ups 

6 thrusters 40kg

C. 12 V-ups x10 sets; rest 15 sec

291012 Понедельник

A. BSquat - 5,3,1,5,3,1; rest 3 min.

B. PPress @ 11x1 ; 2,2,2,2; rest 2 min.

+

 12 min AMRAP

3 wall walk

6 burpees

9 KB swing 24kg

12 box jump 60sm

Results:
A. 90/105/120/90/110/130PR!!
B. 40/5;50/3;60/2 x 2;65/2;70/2.

241012 Среда

A. Clean - 1.1.1 x 5; rest 2 min.
+
 OTM x 6
3HSCl + 6 HRPU
Rest 3 min
+
OTM  x 6
3 burpee
6 KB SDLHP 32kg
Rest 3 min
+
10 K2E
Rest 30 sec
20 Sit ups
Rest 30 sec
Sorensen hold 1 min
Rest 30 sec
x3

221012 Понедельник

A. back squat @ 3011; 8-10 x 3rest ;90 sec

B. amrap - 1 strict chin ups @ 1111; 3 sets; rest 90 sec.

+

3 sets:

10 KBS moderate weight

Row 90 sec @ 90% effort

rest 2 min walking

+

3 sets:

15 back extensions

AMRAP Double Unders / singles in 90 sec

rest 2 min walking 

+

FLR on floor - accumulate 3 min

191012 Пятница

For time:

Row 1000m

50 kb swing 24kg

10 burpees

Row 500m

50 pull ups

10 burpees

400 m run

50 SDHP 24kg

10 burpees

Row 500m

50 wall balls

10 burpees

Row 1000m

171012 Среда

A1.  Back Squat @ 30x1; 4-6reps; rest 20 sec;
A2. Pull ups 12 x 4; rest 3 min.
+
OTM x 8
Odd min. 8 KBS 32kg
Even min 8 box jump 70sm
Rest 4 min
OTM x 10
Odd min. 20 sit up
Even min. Side bridge; 30sec e/s

151012 Понедельник

1.
 OTM for 10 min
Even min 10 DL 70kg
Odd min.   10 push ups

2.
 AMRAP in 20 min,
20 pull ups

20 calorie Row

20 wall ball
20 sit ups

Results:
1. Rx'd 
2. 3 rounds

121012 Пятница

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min

C1. BarBell walking lunges - 12 tough steps total; rest 10 sec

C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4

101012 Среда

Photo from the CrossFit Games Gallery

20 Mins Snatch

Work on technique 

——

25-20-15-10-5 Pull ups

50-40-30-20-10
Wall ball

081012 Понедельник

BPress - 1RM

Press 15-20 (-2); for max reps the same weight .

4 sets:

Row 350 m

21 Kettlebell Swings 16kg

12 Pull Ups

5 Ground to Overhead 20kg

5 Burpees

Rest 5 min b/t sets

031012 Среда

Strength 

DL
5,5,3,3,3.

WOD

"Burn Baby Burn"

100 DU

90 Abmat Sit Ups

80 Air Squats

70 KB Swings 24kg

60 Push Ups

50 Walking Lunges

40 Knees to Elbows

30 Burpees

20 Pull Ups

10 Dips

011012 Понедельник

A.
In five or six attempts, build to a 3-RM Thruster

B.
OTM for 14 alt. min:
40 kg Thrusters x 5 reps
Pull-Ups x 7 reps

Then rest exactly 7 minutes, and then…

OTM for 14 alt. min:
Burpees x 7 reps
Wall Ball x 7 reps

260912 Среда

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x 30-50 reps
Rest 45 seconds

240912 Понедельник

A1. Bench Press @ 20X2; 4-5 x 5; rest 10 sec

A2. KBS Russian x 15; rest 10 sec

A3. Row 250 m all out - rest 5 min x 5

+

50 strict K2E for time

190912 Среда

A1. Overhead Squat  @ 30X1; 3 reps; rest 30 seconds
A2. Strict  Pull-Ups @ 21X0; 3-4 reps x 5; rest 3 minutes

+

7 RFT:

30-40 kg Overhead Squat x 7 reps
Burpees x 7 reps
+
200 sit ups for time

A1. 30/40/45/50/55
A2. 4/4/4/4/4
16:10