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Doing Work Overseas
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To The Lost… Memorial Day Event
To The Lost… Memorial Day Event
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014
Coach Nate at The CrossFit Games Mid Atlantic Regionals 20014

To The Lost...

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WOD

Establish a 3RM Front Squat.

Then…

21-18-15-12-9-6-3 of:

OHS 95/65#
Bar-Facing Burpees

For time.

Strength Program

Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 3RM

Conditioning

None

Do Work…

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WOD

Establish a 3RM Power Clean as a Cluster, -5%, -10%

Then…

3 rounds for time of:

10+5+5 UB C2B Pullups
10 hang power clean and push jerk 95/65#
20 Hand Release Push-ups

Rest 1 Minute

Ring Dips: 1xME

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 3RM Clean as a Cluster, -5%, -10%

Establish a 3RM Clean Grip Deadlift, -5%, -10%

Establish a 3RM Clean High Pull

GHD Sit-ups: 3×20

Conditioning

Row 4x100m (Damper setting on 10/8)

Rest 1 Minute

Do Work…

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WOD

Squat: 3×3@-10% from Monday

Then…

4 rounds for time of:

15 KBS 32/24kg
8 Thrusters 135/95#

Strength Program

Squat: 3×3@-10% from Monday
Jerk:3×3@-10% from Monday
Bench Press: 3×3@-10% from Monday

Conditioning:

15 KBS 32/24kg
8 Thrusters 135/95#

Do Work…

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WOD

Establish a 3RM Power Snatch as a Cluster.

Then…

3 Rounds For Total Working Time:

5 Power Snatches 135/95#
7 Target Burpees 6″ (target should be 6″ above highest single arm reach)
5 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

Rest 2:00 after each round.

Strength Program

Establish a 3RM Power Snatch from as a Cluster, 1×3@-10%

Establish a 3RM Snatch High Pull, 3×3@-10%

Weighted Sit-Ups: 3×10 AHAP

Conditioning

3 Rounds For Total Working Time:

5 Power Snatches 135/95#
7 Target Burpees 6″ (target should be 6″ above highest single arm reach)
5 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

To The Lost…

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WOD

Establish a 3RM Back Squat, -5%, -10%

Then…

100 Double Unders

3 Rounds of

5 Push Press AHAP
15 Toes To Bar

100 Double Unders

Rest 2 Minutes

1xME Push-Ups

Strength Program

Establish a 3RM Back Squat, -5%, -10%
Establish a 3RM Split Jerk (from blocks), -5%, -10
Establish a 3RM Bench Press, -5%, -10%

Conditioning

100 Double Unders

3 Rounds of

5 Push Press AHAP
15 Toes To Bar

100 Double Unders

Rest 2 Minutes

1xME Push-Ups

Do Work….

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WOD

Establish a 3RM Front Squat.

Then in Teams of Two…

3 rounds for time of:

30 Toes to Bar
20 Front Squats 135/95#
30 Ring Dips

Strength Program

Snatch: 1RM
Clean and Jerk: 1RM
Front Squat: 3RM

Conditioning

None

Do Work…

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WOD

Establish a 3RM Power Clean as a Cluster, -5%, -10%

21-15-9-6-3 reps for time of:

HSPU
Power Cleans 135/95#
Bar Facing Burpees

Strength Program

Rest Day

Do Work…

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Strength Program

Establish a 3RM Clean as a Cluster, -5%, -10%

Establish a 3RM Clean Grip Deadlift, -5%, -10%

Establish a 3RM Clean High Pull

Conditioning

Run 4x200m

Rest 1 Minute

Do Work…

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WOD

Squat: 3×3@-10% from Monday

Then…

3 rounds for total working time time of:

15 Push-Ups
10 Pull-Ups’
5 Box Jumps 34/28″
10 Pull-Ups
15 Push-Ups

Rest 1:00 after each round

Strength Program

Squat: 3×3@-10% from Monday
Jerk:3×3@-10% from Monday
Bench Press: 3×3@-10% from Monday

Conditioning:

3 rounds for total working time of:

15 Abmat Sit-Ups
3 Push Press @-20% from Monday (no rack)
5 Box Jumps 34″/28″
3 Push Press @-20% from Monday (no rack)
15 Abmat Sit-Ups

Rest 1:00 after each round

Do Work…

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