Strength:
Squat Accessories, 15-18 Minutes, Perform as Superset 1a) 6x5 Barbell Good Mornings (Build to a Heavy Set of 5, about 7-8 out of 10 RPE) 1b) 6x4ea Leg Single KB (Front Rack) Cossack Squat (do 2/leg Rt side loaded, 2/leg Lft side loaded) Metcon: 15 MIN AMRAP Buy In 400m Run or 500m row or 30cal Bike 5 Devils Press (50/35) 10 Toes to Bar (Sc: Reduce TTB to take no more than :60 15 Box Jumps/Step Ups
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Happy St. Patricks Day. Wear green if you're feeling festive!
Strength: 5RM Barbell Bench Press (20:00) Metcon: 15 Minute EMOM (:40on/:20off, 5 Rounds) Min 1: Max Muscle Ups (Ring or Bar) or Highest Pull-Up Progression (Work on Kip Swings if needed) Min 2: Double Kettlebell Front-Rack Carry Min 3: GHD Situps or Hollow Rocks Stength:
Find 3RM Over Head Squat (18:00) *** Drop weight instead of re-racking if necessary *** Metcon: Every 2 Minutes for 16 Minutes (8 Rounds) 10 Right Arm KB OH ALT Reverse Lunge (53/35) or DB (50/35) 10 Left Arm KB OH ALT Reverse Lunge Max Double Unders in Remaining Time (Sc; DU Practice or Penguin Taps) *Count DU as Score* Teams of 3, 30 min AMRAP
60 cal row 50 burpee over the bar 40 deadlift 30 clean & jerk Rd 1: 135/95 Rd 2: 155/105 Rd 3: 165/115 Rd 4: 185/125 Strength:10:00
With a partner alternate the following on rings: A :15 Front Support Hold x 3 each B: 3 False Grip Pull-Up or 6 False Grip Ring Row x 3 sets C: 3 MU Transition (Floor, Box or Band assist) x 3 sets Partner "Nate" Alternate as many rounds in twenty minutes as you can of: 2 Muscle-ups (Ring or Bar) Scaling: 2 MU→ 2 Banded or box MU→ 4 C2B → 6 Pull Ups → 8 Ring Rows 4 Handstand Push-ups Scaling W/ Abmat (2 max) → Pike Push Ups→ Z Press→ Strict DB Press 8 2-Pood (70/53#) American Kettlebell swings Strength: 20 Minutes
8 minutes to build to 80% of 1RM squat snatch Every 2 min for 6 sets: 1 squat snatch + 2 OHS Metcon: 3 Rounds For Time (13:00 cap) 10 Alt. DB Snatches (50/35) 10 Right Arm DB Overhead Squat (50/35) 10 Alt. DB Snatches (50/35) 10 Left Arm DB Overhead Squats (50/35) 10 Pistol Squats Scaling: If you can’t complete 10 full pistols in less than 90 seconds, modify to box pistols, rolling pistols, banded pistols or narrow air squats Met-Con:
For 40 minutes alternate between 5 Min of moderate Row/Run/Bike (Use Keiser Cycles on mezzanine to mix it up) and 5 Min to do -10 Strict HSPU -20 Reps of Wall Squats (Use med-ball for depth gauge) -30 Box Jump Step Down (For the HSPU, choose an option that will take about a minute) Strength: (15:00)
Super-Set x 3 Sets each - Tempo DB Bench Press (3,3,X,2) x 8 Reps / build to moderate wt over 3 sets (Do 1 warm-up set of 5 push-ups at tempo) (With DB's at chest level explode up (X), then hold at lockout for 2 seconds (2), lower back to your chest for 3 seconds (3), hold at the chest for 3 seconds (3) before exploding up again. - Dimmel Deadlift: x 12-15 Reps Dimmel Deadlifts are basically a partial range of motion dead-lift with an emphasis on bar speed on the way up. Use about 50% of your 1RM Deadlift and shoot for 12-15 reps for 3 sets Metcon: Tabata (20 seconds of work, 10 seconds of rest x 8 rounds) Wall Balls 1 Min break Pull Ups (Strict or Kipping / Sc. Jumping Pull-Up or Ring Row) 1 Min break Cal Row / Bike * Score all 3 movements separately* Strength:
Tempo Front Squat - 4 x 4 (3.3.X.2) Take about 50% of your back squat # from last week. Take 3 Seconds to descend Sit in the bottom for 3 Seconds Explode out of the bottom. Stand Tall at the Top for 2 Seconds ***This is not supposed to feel super heavy, we are thinking about positioning, getting deep and exploding up. Metcon: 12 Min AMRAP 5 Right Arm KB Front Rack Step Back Lunge 5 Left Arm KB Front Rack Step Back Lunge 5 Deck Squats 5 Pull Ups (RX+ 5 L Sit Pull Ups) Teams of 2, partners alternate full rounds
35 Min Cap 16 Rounds (each partner does 8), 12 DB snatch (50/35) 12 Burpee over dumbbell 12/9 cal bike or row sprint |
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March 2020
CategoriesKraken CrossFitCome here to get Fit. No worries, we keep it fun! |