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Doing Work Overseas
Doing Work Overseas
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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Strength Program

Establish a 5RM Power Clean from the High Hang, -5%, -10%

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

GHD Sit-Ups: 3xMax Effort

Conditioning

None

Do Work…

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WOD

Squat: 5×10@-10% from Monday

Then…

3 Rounds For Total Reps:

1 Min Max Effort Abmat Sit-Ups
1 Min Rest
1 Min Max Effort Double-Unders
1 Min Rest
1 Min Max Effort HSPU’s
1 Min Rest

Strength Program

Squat: 5×10@-10% from Monday
Push Press: 5×10@-10% from Monday
Bench Press: 5×10@-10% from Monday

Conditioning

Row: 4x250m (rest 1min)

Do Work…

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WOD

Establish a 5RM Power Snatch from the High Hang, 3×5@-10%

Then…

3 rounds for total working time of:

Run 400m
20 Pullups

Rest 90 seconds

Strength Program:

Establish a 5RM Power Snatch from the High Hang, 3×5@-10%

Establish a 5RM Snatch Deadlift, 3×5@-10%

Barbell Rows: 3×10 AHAP

Conditioning

3 rounds for total working time of:

Run 400m
20 Pullups

Rest 90 seconds

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WOD

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

Then…

“Open Workout 12.1″

7:00 AMRAP of:
6″ Target Burpees

Strength Program

Establish a 10RM Back Squat, -5%, -10%
Establish a 10RM Push Press, -5%, -10%
Establish a 10RM Bench Press, -5%, -10%

Conditioning

“Open Workout 12.1″

7:00 AMRAP of:
6″ Target Burpees

Do Work…

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Today is the last day to register for the Cake Weight Strength Program! We will be kicking this Olympic Weightlifting based Program off on Saturday at 1pm with an instructional seminar and the program itself will be starting on Monday. Register today!

Register Here.

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WOD

Squat: 6×2@85%

Then…

21-15-9 of:

Toes To Bar
Clean & Jerk 115/75#

Do Work…

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WOD

Establish a 10RM Hang Power Clean

Then…

For time:

21 Pull-Ups
20 Hang Clean to Thrusters 95/65#
15 Pull-Ups
10 Hang Clean to Thrusters 135/95#
9 Pull-Ups

Do Work…

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WOD

Establish a 10RM Hang Power Snatch

Then…

12:00 AMRAP of:

Run 400m
15 6″ Target Burpees

Do Work…

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WOD

Establish a 10RM Snatch Grip Deadlift.

Then…

“Open Workout 14.1″

10 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

Do Work…

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WOD

Squats: 6×2@80%

Then…

3 rounds for time of:

15 Burpees
20 Wall-Balls 20/14#
6 Muscle-Ups

Do Work…

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WOD

Establish a 10RM Hang Power Clean.

Then…

Conditioning

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) Hand Release Push-Ups

2) Air Squats

3) Ab-Mat Situps

*Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

Do Work…

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