October 31, 2017

OVERHEAD SQUATS + SNATCH WORK

A.

5 Minute EMOM (from rack)

2 Overhead Squats with 3 Second Hold in the Bottom Position.

Use 40% on Barbell

B.

4 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 60% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

C.

13 Minute EMOM (from rack)

Sets 1-3 - 3 Reps @ 60%

Sets 4-6 – 2 Reps @ 65%

Sets 7-9 – 2 Reps @ 70%

Sets 10-11 – 1 Rep @ 75%

Sets 12-13 – 1 Rep @ 80%

D.

OLY LIFTING:

Every 2 Minutes, for 10 Minutes (5 Sets)

3-Position Squat Snatch @ 65-70% 1RM

(High-Hang, Mid-Patella, Floor)

October 30, 2017

A.

BARBELL CONDITIONING:

8 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95) (FB -155/105)

*COMPLEX NEEDS TO BE UNBROKEN!  You should move fast enough through the complex to have a minimum of 30 seconds rest between sets.

B.

METCON:

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Chest to Bar Pull-ups

Max Calorie Row in Time Remaining

Rest 4 minutes

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Row in Time Remaining

Rest 4 minutes

4 Minute AMRAP:

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Row in Time Remaining

*In today’s interval based conditioning piece, we...

October 29, 2017

A.

STRENGTH:

Every 2 Minutes:

Back Squat 5x5 @ 75%

B.

METCON:

21-15-9

Sumo Deadlift High-Pull (95/65)

Push Press (95/65)

Lateral Burpees Over the Bar

*Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

October 27, 2017

A.

BARBELL CONDITIONING:

For Time: **12 Minute Time Cap**

10 Thrusters (115/80)

change weights

8 Thrusters (135/95)

change weights

6 Thrusters (155/105)

change weights

4 Thrusters (185/135)

change weights

2 Thrusters (205/145)

B.

METCON:

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

Rest 10:00 – 13:00

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

Rest 20:00 – 23:00

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

**The built in rest enables athletes to push hard within the 10 minute, 7 minute, and 4 minute sections. If your best...

October 26, 2017

A.

GYMNASTICS/STRENGTH:

Alternating Every 90 Seconds: (4 total rounds)

Front Squat 4 Reps @ 70%

Ring Dips 6 Reps

B.

METCON:

3 RFT:

500 Meter Row 

12 Pull-Ups

21 Box Jumps (24/20)

If not rowing today, complete the following:

20 Calorie Assault Bike

October 25, 2017

A.

STRENGTH:

Every 90 Seconds:

Push Press

5x5 @ 70% 1RM

Immediately into….

Push Jerk

4x5 @ 70%

B.

METCON:

For Time:

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

800 Meter Run

5-10-15

Kettlebell Swings (70/53)

Toes to Bar

*Looking for a challenging weight on the kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken.

If not running today, complete one of the following:

1000 Meter Row

50/40 Calorie Assault Bike

C.

TIME TO GET SWOLE AND FLEXY…ROMWOD!!

October 24, 2017

A.

5 Minute EMOM (from rack)

2 Overhead Squats with 3 Second Hold in the Bottom Position.

Use 40% on Barbell

B.

5 Minute EMOM (from rack)

Behind the Head Jerk – 2 Reps/EMOM @ 50% 1RM OHS

*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.

C.

13 Minute EMOM (from rack)

Sets 1-3 - 3 Reps @ 55%

Sets 4-6 – 2 Reps @ 60%

Sets 7-9 – 2 Reps @ 65%

Sets 10-11 – 1 Rep @ 70%

Sets 12-13 – 1 Rep @ 75%

D.

METCON:

Buy In:

15 Power Snatches (95/65)

50-40-30-20-10

Push-Ups

Ab Mat Sit-Ups

Cash Out:

15 Power Snatches (95/65)

October 24, 2017

A.

BARBELL CONDITIONING:

6 Minute EMOM:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)  (155/105)

*Barbell complex NEEDS to be unbroken! 

B.

METCON:

3 Minute AMRAP:

21 Calorie Row

21 Burpees

Max Thrusters (75/55)

Rest 3 Minutes

3 Minute AMRAP:

18 Calorie Row

18 Burpees

Max Thrusters (95/65)

Rest 3 Minutes

3 Minute AMRAP:

15 Calorie Row

15 Burpees

Max Thrusters (115/80)

Rest 3 Minutes

3 Minute AMRAP:

12 Calorie Row

12 Burpees

Max Thrusters (135/95)

*Quick work/rest intervals today. Score is total thrusters. Making sure athletes pick the correct barbell weight this will ensure the proper st...

October 22, 2017

A.

STRENGTH:

Every 2 Minutes:

Back Squat 5x5 @ 70-75%

B.

METCON:

3 Rounds:

400 Meter Run

15 Clean and Jerks (115/80) (FB 135/95)

75 Double Unders (FB – 100 DU)

If not running today, modification options listed below:

Row – 500 Meter Row

Assault Bike – 20 Calories

October 20, 2017

METCON:

27-21-15-9

American Kettlebell Swings (70/53)

Burpees

400m Run

For athletes unable to run, substitutions are listed below:

500 Meter Row

28/20 Calorie Assault Bike

*On the first two runs, athletes should move at a pace that they know they can come in and immediately pick up the kettle bell to go unbroken or at least break one time only. Moving fast on the runs only to chalk up and rest for a bit before picking up the bell is wasted energy. On the last two runs, they can push that pace a little bit more knowing that they can put hands right on and 15 and 9 are going to be...

Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019