Post by TM79 on Dec 8, 2014 16:59:01 GMT
12/8/14:
Crossfit.com:
Rest Day
Brand X Method:
5:00
10 arm circles small fwd and rev
10 bandy pull aparts
10 arm circles large fwd and rev
bear crawl 10 m square
EMOM 10
Strict pull up (4010) 4 sec. eccentric/ no more than 6 per round
double unders perfect position practice
2x
10 cossacks
10 good mornings
7 rounds
1:00 sprint on the rower or ski erg
3:00 rest
3x
1:00 plank
25 sit ups
Mobility:
hip capsule
happy baby
Catalyst Athletics:
Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3 x 3
Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2
Take up the weight in the last sets if you're feeling good. Don't push to max.
The Outlaw Way:
WOD 141208:
BBG
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Strength
1a) 4X3 Front Squats – work to a 3rm, rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00
Conditioning
Compare to 121207.
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow.
Crossfit.com:
Rest Day
Brand X Method:
5:00
10 arm circles small fwd and rev
10 bandy pull aparts
10 arm circles large fwd and rev
bear crawl 10 m square
EMOM 10
Strict pull up (4010) 4 sec. eccentric/ no more than 6 per round
double unders perfect position practice
2x
10 cossacks
10 good mornings
7 rounds
1:00 sprint on the rower or ski erg
3:00 rest
3x
1:00 plank
25 sit ups
Mobility:
hip capsule
happy baby
Catalyst Athletics:
Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3
Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2
Back Squat - 70%x3, 75%x3, 80% x 3 x 3
Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2
Take up the weight in the last sets if you're feeling good. Don't push to max.
The Outlaw Way:
WOD 141208:
BBG
1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Strength
1a) 4X3 Front Squats – work to a 3rm, rest 2:00
1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00
Conditioning
Compare to 121207.
4 rounds for total working time of:
90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)
Rest 1:1
***Elephant Fitness is in no way affiliated with any of the websites or organizations that post these workouts. All of the information listed above and linked is freely available on the internet. These are simply sample programs that many people follow.
That's a nice PR. Nice work on the Clean & Press and Rows too.