clean complex

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Clean Complex: In 15 minutes work up to a heavy complex of:
1 Hang Power Clean
1 Power Clean

B. 9-7-5 Rep Rounds For Time:
Power Clean (m = 185/155, w = 125/105)
Ring Dips
Bar Over Burpees

Post load for clean complex and time for WOD. Ex: 255#, 6:24 Rx+

And coming tomorrow…

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots 10ft (20/14)
7 Pullups

Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 11+7 Rx.

MON 04.20.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders

Post load for complex and time for WOD. Ex: 250#, 9:10 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

THUR 03.12.15 Read More »