Saturday 7/29/16

Oly

Before beginning, run 1 Mile @ roughly 90% RPE, begin Snatch waves after resting for exactly 2:00 upon completion. Obviously, warm your Snatch up before you run.

0:00 1 Snatch @ 70%
1:00 2 Snatches @ 70%
2:00 3 Snatches @ 70%
Rest until 4:00 and load bar…
4:00 1 Snatch @ 80%
5:00 2 Snatches @ 80%
6:00 3 Snatches @ 80%
Rest until 8:00 and load bar…
8:00 1 Snatch @ 90%
9:00 2 Snatches @ 90%
10:00 3 Snatches @ 90%

Note total number of makes/misses.

CrossFit

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Front Squats from floor 135/95#

Rest 2:00 after each round.

Thursday 7/28/16

Elizabeth
21-15-9 reps for time of:
135-lb. cleans

Ring dips

Rest 5-10 minutes. 

Wednesday 7/25/16

1.) EMOTM

1-1-1-1-1-1-1-1

Deadlift. Start at 50% and add weight every minute.

Fran
21-15-9 reps for time of:
95-lb. thrusters
pull-ups

Tuesday 7/26/16

1) Metabolic Conditioning

40-30-20-10

Burpees

50 Double Unders Between sets

Rest 5 minutes

2) 40-30-20-10

Wall Balls

Push Ups

Monday

Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.

Thursday 7/21/16

1) Metabolic conditioning

Run a mile

Rest 5 minutes

Run a mile.

Rest 5 minutes

Run a mile. 

For time. 

Wednesday 7/20/16

CrossFit Aether

40 GHD sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

Tuesday 7/20/16

1) Squat clean- 1-1-1-1-1-1-1 reps.

2) Front Squat-  60%x3, 80%x3,  90%x3, 90%x3, 80%x3.

Monday 7/18/16

CrossFit Aether

1.) Snatch from Knee- 60%x3, 70%x3, 80%x3, 2x90%x3, 80%x3.

Metabolic Conditioning

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

*20 minute cap

EXERCISE 1

Snatch from knee

60%x3

70%x3

80%x3

90%x3

90%x3

80%x3

EXERCISE 2

Jerk drives

70%x3

80%x3

90%x3

100%x3

110%x3

120%x3

EXERCISE 3

Clean pulls

70%x3

80%x3

90%x3

100%x3

110%x3

110%x3

EXERCISE 4

rdl

60%x3

70%x3

80%x3

90%x3

90%x3

80%x3

Friday 7/15/16

CrossFit Aether

1) Clean Complex( 1 Clean pull, 1 power clean, 1 squat clean)

50%x1, 60%x1, 70%x1, 2x1@75%

2)  For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Aether Barbell- Following a Dave Flemming Barbell program.

EXERCISE 1

Clean complex(1 clean pull, 1 power clean, 1 squat clean)

50%x1

60%x1

70%x1

75%x1

75%x1

EXERCISE 2

Snatch balance

50%x3

60%x3

70%x3

75%x3

75%x3

EXERCISE 3

Jerk recoveries

70%x3

80%x3

90%x3

100%x3

100%x3

EXERCISE 4

Back squat

50%x3

60%x3

70%x3

75%x3

75%x3