20180711

A] Backsquats
1x5@65-70%
1x3@75-80%
1x1@85-90%
rest 60 seconds between first 3 sets,
Then,
Rest 2:00

Find a 10RM Backsquat in 1-2 sets.  (65-75%)
Rest 120-180 seconds
Then,
Max reps @90% of Today's 10RM

B] 3 Rounds for time:
10 Deadlifts 255/175# (315/225)
15 Toes to bar
20 SA DB Clean and Jerks (open standard) 55/35#  

rest 3 Minutes

3 Rounds for time:
10 Front Rack Reverse Lunges 95/65# (115/75#)
10 Bar Over Burpees
20 KB Swings 55/35# 

20180629

A] Backsquats
1x5@65-70%
1x3@75-80%
1x2@ 80-85%
2-3 sets to build to a moderate double.
Rest 90-120 seconds

B] For Time:
20 Hang Power Cleans 135/95#
20 Bar Over Burpees
20 Front Squats
20 Bar Over Burpees
20 Hang Squat Cleans

Fitness

A] 4 sets of:
4-6 Backsquats
rest 30-45 seconds
20-30 second ring row hold
Rest 60 seconds

B] For Time:
30 KB Swings
20 Burpees
30 Goblet Squats 55/35#
20 Burpees
30 reverse lunges

20180620

A] 12-15 minutes to build to Today's 1RM Snatch.

B]
4 Rounds @ high effort:

8 Toes to bar
12 Wallballs 20/14# @11'/10' (30/20*)
16 Alt. DB Snatch 55/35#
200' Sprint
rest 60 seconds between rounds.

Rest 60 seconds between rounds 4&5

4 Rounds @ high effort:
200' Sprint
16 Alt. DB Snatch 55/35#
12 Wallballs 20/14# @11'/10' (30/20*)
8 Toes to Bar
rest 60 seconds between rounds.

20180615

CrossFit

A] Backsquats
Set 1 - 5@65-70%
Set 2 - 3@75-80%
Set 3 - 1@85-90%
Set 4- 1@90-95%
Set 5- 1@95+%
Set 6 - 1@95+%
Set 7 - 1@95+% (Optional set)
Rest 60 seconds between sets 1-3
rest 120 seconds between sets 4-7
*Find TODAY'S heavy.  If you hit a new PR, good on you, but save some in the tank for next week.

B] For Time:
20 Deadlifts @75%
30 Bar over burpees
40 Calorie Row (AB*)

Fitness

A] 5 sets of:
Backsquats (7-5-3-5-3)
rest 90-120 seconds

B] B] For Time:

20 Deadlifts
30 Bar over burpees
40 Calorie Row (AB*)
 

20180614

CrossFit

A] 12-15 minutes to build to a heavy-ish power clean and jerk.

B] 7 sets of:
2 Banded Bench @60% + Red bands (cycle through grips)
rest 60 seconds between sets.

C] Play.  

Fitness

A] 4 sets of:
4-6 Standing Strict Press
rest 60 seconds
sub max strict pull-ups (do as many as you can, but stop 2 reps before failure.)
rest 60 seconds
sub max push-ups
rest 60 seconds
45-60 second weighted plank
rest as needed

20180612

CrossFit

A] Bench Press

1x3@75%
1x2@80%
1x1@85%
1x3@80%
1x2@85%
1x1@90%
1x1@95%
Max Reps@85%

B] 3 Rounds for times:
(4/2 Muscle-ups*)
8 HSPU (SHPSU)
12 Chest to bar Pull-Ups
16 Alternating Pistols
50 Double-Unders (UB* if you trip, start over at 0)
rest 2:00

Fitness

5 Sets of:
3-5 Bench Press, (heavier than last week)
rest 30-45 seconds
6-8 Alternating DB/KB bent over row @11X2
rest 45-60 seconds

20180611

CrossFit

A] Every 2:00 for 10:00 (5 sets:)
1 Power Snatch
*Build to a heavy single.  

B] Every 2:00 for 14:00 (7 sets:)
2 Cleans + 1 Jerk
*Build to a moderately heavy single

C] Deadlifts

Warm-up with doubles, then;
1x2@90%
1x1@93%
*If you feel good take 1-2 sets to go heavier than 93%.  We are not trying to set a New PR Today, but if you feel good and do so, good on you!  Focus is on form with intensity. 

Fitness
A] 4 Sets of:
Backsquats (5-3-5-3) (go heavier than last week*)
rest 45-60 seconds
45 second Plank
rest 60 seconds

B] EMOM x 12:00 (6 sets:)

Even - 3-5 Deadlifts (GO heavier than last week*)
ODD - 5 Tall box jumps + 10 Split Jumps