#strength only

[crossfit213]

2013-04-12 CrossFit: OLY DAY!!:)

Warm Up / Skill:

10Min time Cap Burgener Warmup 500M Row

Strength1 exercise

Hang Snatch

Strength1 reps

1x2

Strength1 comments

Hang Snatch 1 Set of 2 Reps @ 50% 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 75% 1 Set of 2 Reps @ 80% 85% Behind the Neck Push Press 1 Set of 3 Reps @ 50% 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 70% 1 Set of 3 Reps @ 75% 1 Set of 3 Reps @ 80% 85% Back Squat 1 Set of 2 Reps @ 50% 1 Set of 2 Reps @ 60% 1 Set of 2 Reps @ 70% 1 Set of 2 Reps @ 75% 1 Set of 2 Reps @ 80% 85%

[crossfit213]

2013-03-01 CrossFit: Strength Day!

Warm Up / Skill:

2 rounds of Run 400M 10 AS Burgener Warmup

Strength1 exercise

Back Squat

Strength1 reps

1x2

Strength1 comments

Power Snatch 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 65% 1 Set of 3 Reps @ 70% 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 65% Power Clean + Jerk 1 Set of 1 P.Cl. + 2 Jr. @ 60% 1 Set of 1 P.Cl. + 2 Jr. @ 70% 1 Set of 1 P.Cl. + 2 Jr. @ 60% Back Squat 1 Set of 3 Reps @ 60% 1 Set of 3 Reps @ 70% 2 Sets of 3 Reps @ 80%

[crossfit213]

2013-02-22 CrossFit: 2-22-13

Warm Up / Skill:

PVC 50 AS 10 Presses w Bar

Strength1 exercise

Front Squat

Strength1 reps

3x1

Strength1 comments

Press 4 Sets of 3 Reps Front Squat 1 Set of 3 Rep @ 60% 1 Set of 3 Rep @ 70% 1 Set of 3 Rep @ 80% 1 Set of 3 Rep @ 85% 1 Set of 3 Rep @ 90% 1 Set of 1 Rep @ 95% 1 Set of 1 Rep @ 100%

[crossfit213]

2013-02-15 CrossFit: 2-15-13

Warm Up / Skill:

Burgener Warmup

Strength1 exercise

Snatch

Strength1 reps

1x1

Strength1 comments

Snatch 1 Set of 1 Rep @ 60% 1 Set of 1 Rep @ 70% 1 Set of 1 Rep @ 80% 1 Set of 1 Rep @ 85% 1 Set of 1 Rep @ 90% 1 Set of 1 Rep @ 95% Clean & Jerk 1 Set of 1 Cl. + 1 Jr. @ 60% 1 Set of 1 Cl. + 1 Jr. @ 70% 1 Set of 1 Cl. + 1 Jr. @ 80% 1 Set of 1 Cl. + 1 Jr. @ 85% 1 Set of 1 Cl. + 1 Jr. @ 90% 1 Set of 1 Cl. + 1 Jr. @ 95%

[crossfit213]

2013-02-08 CrossFit: 2-8-13

Warm Up / Skill:

Shoulder mobility band work

Strength1 exercise

Overhead Squat

Strength1 reps

3x3

Strength1 comments

5 rounds Rest as needed between lifts Overhead squat 3-3-3-3-3x

[crossfit213]

2013-02-01 CrossFit: 2-1-13

Warm Up / Skill:

Snatch Practice Snatch Movements/Drills

Strength1 exercise

Snatch

Strength1 reps

1x1

Strength1 comments

Snatch 1 Set of 1 Rep @ 60% 1 Set of 1 Rep @ 70% 1 Set of 1 Rep @ 80% 1 Set of 1 Rep @ 85% 1 Set of 1 Rep @ 90% 1 Set of 1 Rep @ 95% 1 Set of 1 Rep @ 85% 1 Set of 1 Rep @ 90% 1 Set of 1 Rep @ 95% 1 Set of 1 Rep @ 85% 1 Set of 1 Rep @ 90% 1 Set of 1 Rep @ 95%

[crossfit213]

2013-01-25 CrossFit: Strength day

Warm Up / Skill:

Burgener warm up

Strength1 exercise

Front Squat

Strength1 reps

1x3

Strength1 comments

Power Clean + Front Squat + Jerk 1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 60% 1 Set of 3 P.Cl. + 3 F.S. + 3 Jr. @ 65% 1 Set of 3 P.Cl. + 3 F.S. + 2 Jr. @ 70% And 80%

[crossfit213]

2013-01-18 CrossFit: Oly day

Warm Up / Skill:

Shoulder mobility Burgener warmup

Strength1 exercise

Clean & Jerk

Strength1 reps

2. Skill Transfer (PVC) 3. Clean and Jerk 5×2 = 8