A Tale Of Two Workouts

Kirsten on HSPU.  Note the band assist.

Either:

STRENGTH WOD:

a) ME: Snatch

b) ME: Clean & Jerk

Find 1RM for both Snatch and Clean & Jerk. Rest as needed between sets and movements. Athletes are limited to 3 attempts per movement. Move to Clean & Jerk after finding 1RM or after 3 Snatch attempts, whichever comes first.

Post loads to comments. 5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

3 rounds for time of:

Run 200m

12 Handstand Push ups (CFG Regionals standard)

12 KB Swings, 2/1.5 pood (CFG Regionals standard)

Or...

start light and work up, 3 reps each of:

• Burgener WU
• Push press behind neck
• OHS
• From squat, press behind neck
• Snatch Balance
• Snatch

Post max Snatch

CFE 5k TT

CFE WOD
5k Time Trial

Yay, Burpees!

From last week:

Kirsten thinks I look like a skier.

Games Open WOD 12.1

• AMBAP in 7 minutes

You must hit a target 6" above your reach with both hands.

CFE Long Intervals

CFE Long Intervals

Choose ONE of the following sports:

• Swim (THU): 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds
• Bike (THU): 3 x 5k TT, spin/rest 5:00
• Run:2–5x800mw/3minrest(SSThurs,3S Sat or T/TT)
• C2 (THU): 2 x 500m with 1:00 rest between + 2 x 1000 with 3:00 rest between, deviate no more than 2-3 seconds on 500m and 3-5 seconds on 1000m

Post sport and times to comments.

Butcher Time!

Down at CrossFit Worthy, we got to try out the new Butcher. It's like a Prowler.

Here's the WOD Jeremey cooked up for us:

4 rounds, not timed. Rest between rounds.

• 25m high Butcher Push 50#
• 25m low Butcher Push 50#

Man, oh man, can that thing do you in! I think 10 minutes of that would get you ready for hill climbing in most sports - power and speed.  

Power Cleans, Burpees, Squats

Post workout and none the worse for wear.

Warmup 10’

Gymnastic warmup 2

Skill 5’

Hollow Body

STRENGTH WOD:

• ME: Good Morning

Work up to a 3RM. Post loads to comments.

5-10 minutes rest then CFE S&C WOD.

CFE STRENGTH & CONDITIONING WOD:

As many rounds as possible in 3:00 of:

• 3 Power Cleans, 165/105 pounds
• 6 Burpees
• 9 Air Squats

Rest 1:00. Complete for a total of five cycles.

Post number of rounds per cycle to comments.

Stretching 5’

MWOD - 10’

KB Arm Bar Stretch

CFE Short Intervals

Kirsten ready to run in a new outfit!

CFE Short Intervals:

Choose ONE of the following sports:

Swim (TUE): 20 x 25m on 0:30, deviate no more than 2-3 seconds

Bike (TUE): 10 x 1/4M on 1:00, deviate no more than 2-3 seconds

Run: 6-12 x 200m w/ 2 min rest between (SS & 3S Tues)

Row (TUE): 6 x 500m, rest 2:00, deviate no more than 2-3 seconds

Post sport and times to comments.