http://games.crossfit.com/article/keri-lanzarotta-crossfit-arthritis
Great article about coming back from injury.
Just a reminder to submit your open scores for this week's workout (released on thursday) By midday on Monday.
Work up to a max Snatch lift for today.
3 Rounds for time of:
15 Power Snatch (40/25)
15 Pushups (Hand Release)
Post time and weight to comments.
Wednesday, February 29, 2012
Monday, February 27, 2012
Monday 27/02/2012
Weighted Pushups 8*5 reps
15/12/9 of:
Double Box Jumps
PullupsPost time and weight to comments.
Sunday, February 26, 2012
Friday, February 24, 2012
Friday 24/02/2012
Strength - Strict Press (3 sets of 3 reps)
Push Press (6 sets of 3 reps)
10 Rounds for time of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
Push Press (6 sets of 3 reps)
10 Rounds for time of:
5 Power Cleans (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
Thursday, February 23, 2012
23/02/2012
Skill - Overhead Squat practice.
Strength - Weighted Lunges. 5 sets. 5 reps per leg.
AMRAP in 10 Minutes of:
3 Wall Climbs
6 Toes to Bar
9 Deadlifts (100/70)
Post time and weight to comments.
Strength - Weighted Lunges. 5 sets. 5 reps per leg.
AMRAP in 10 Minutes of:
3 Wall Climbs
6 Toes to Bar
9 Deadlifts (100/70)
Post time and weight to comments.
Wednesday, February 22, 2012
Tuesday, February 21, 2012
Tuesday 21/12/2012
Skill - Handstands
or
Strength - Handstand Pushups - 20-30 reps.
Strength - Snatch High Pull
6 sets of 3 reps at 50-60% of max Snatch.
5 Rounds for time of:
15 Ring Dips
Overhead Walking Lunge (20/10)
Post time and weight to comments.
Monday, February 20, 2012
Monday 20/02/2012
Skill – Split Jerk
10mins
5 sets
Strength –10 Deadlifts @ 50-60%
Superset with - 5 Shrugs
3 Rounds for time:
15 Squat C+J (40/25)
Macca’s Run
Thursday, February 16, 2012
Thursday 16/02/2012
Strength - Bent Over Row
5 sets of 8 reps
AMRAP in 3 minutes of:
5 Moving Planks
10 Situps
Rest 1 minute.
AMRAP in 2 minutes.
Rest 1 Minute.
AMRAP in 1 minute.
Post time and weight to comments.
5 sets of 8 reps
AMRAP in 3 minutes of:
5 Moving Planks
10 Situps
Rest 1 minute.
AMRAP in 2 minutes.
Rest 1 Minute.
AMRAP in 1 minute.
Post time and weight to comments.
Wednesday, February 15, 2012
Wednesday 15/02/2012
5 Rounds for time of:
15 Thrusters (40/25)
Macca's Run
Post time and weight to comments.
15 Thrusters (40/25)
Macca's Run
Post time and weight to comments.
Tuesday, February 14, 2012
Tuesday 14/02/2012
No 2 pm class today.
Skill Work - Full Snatch
Strength - Snatch Grip Deadlift.
4 sets of 6 reps.
Then:
10-1 of Box Jumps
1-10 of Knees to Elbows
Post time and weight to comments.
Monday, February 13, 2012
Monday 13/02/2012
Clean High Pull - Strength
5*5 @ 75-80% of max. all sets heavy.
Strict Press - Strength
5*5 Last set should be heaviest.
21/15/9 of:
Kettlebell swings
Pushups (HR)
200m Run
Post time and weight to comments.
5*5 @ 75-80% of max. all sets heavy.
Strict Press - Strength
5*5 Last set should be heaviest.
21/15/9 of:
Kettlebell swings
Pushups (HR)
200m Run
Post time and weight to comments.
Saturday, February 11, 2012
Saturday 11/02/2012
"The Tombstone"
1 Macca's Run
Then performing clean and jerk move the required weight from ground to overhead.
Male - 2500kg
Female - 2000kg
Then 1 Macca's Run
Post time and weight to comments.
Friday, February 10, 2012
Friday 10/02/2011
Hang Snatch Pull
6 sets of 3 @ 70% of max snatch
Snatch Deadlift
4 Sets of 3 @ 90% of max snatch
7 minute AMRAP of:
7 Pullups
14 SDHP (24/16)
Post time and weight to comments.
6 sets of 3 @ 70% of max snatch
Snatch Deadlift
4 Sets of 3 @ 90% of max snatch
7 minute AMRAP of:
7 Pullups
14 SDHP (24/16)
Post time and weight to comments.
Thursday, February 9, 2012
Thursday 09/02/2012
Interval Running
8 Macca’s run every 3mins or
6 Macca’s run every
4mins
3 Rounds of:
50 Squats
50 SitupsPost time and weight to comments.
Wednesday, February 8, 2012
Wednesday 08/02/2012
Skill/Strength - Knees to elbows or toes to bar. Kipping or strict depending upon where you personally are at in your strength.
5 Rounds for time of:
15 Deadlifts (60/40)
15 Burpees
Post time and weight to comments.
Tuesday, February 7, 2012
Tuesday 07/02/2012
Snatch Balance - Skill (10 Minutes)
Overhead Squat - Strength
(5*5)
3 Rounds for time of:
10 Dips
OH Lunge Both ways (20/10)
30 Situps
Monday, February 6, 2012
Monday 06/02/2012
Skill – Hang Squat Clean -8 mins
Strength – Power Clean * 3 * 4 sets@85%
6 Min AMRAP Shoulder to overhead (60/40)
5 Burpee penalty for putting down.
Post time and weight to comments.
Saturday, February 4, 2012
Saturday 04/02/2012
Handstand Practice
10-1 Of Pullups
1-10 of Ring Dips
Max L-sit for 3 rounds.
Post time and weight to comments.
Friday, February 3, 2012
Friday 03/02/2012
Max Bench Press (1-3 reps)
Max Deadlift (1 Rep)
Max Back Squat (1-2 Reps)
Max Burpees in 5 minutes.
Remember to fill out your progress charts.
Post time and weight to comments.
Max Deadlift (1 Rep)
Max Back Squat (1-2 Reps)
Max Burpees in 5 minutes.
Remember to fill out your progress charts.
Post time and weight to comments.
Thursday, February 2, 2012
Wednesday, February 1, 2012
Wednesday 01/02/2012
A month of strength begins today. Our February has been programmed with the aim of improving overall strength, with a focus on overhead squats, snatch and power snatch.
Work up to a heavy single full Snatch.
3 Rounds for time of:
15 Power Snatch (40/25)
15 Pushups (HR)
Post time and weight to comments.
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