Friday 140829 , Coach Mike F.’s Week!

 

Strength – 15 minutes to find 3 rep max Power Snatch

3×5 Snatch Balance

Conditioning –
Amanda
9 -7 -5
Muscle up/Chest to Bar/Pull-ups/Ring Dips
Squat Snatch 135/115/95/75

 

Thursday 140828 , Coach Mike F.’s Week!

Strength
Deadlift
65% – 5
75% -5
85% >5

Conditioning
“The Ghost” – https://www.youtube.com/watch?v=XBgf3GKgV78&list=PLdWvFCOAvyr13Fcm_ryEU3_nGMYXmOyl1
6 Rounds for time
1 min – Row for Calories
1 min – Burpees
1 min – Double Unders
1 min rest

School of Strength 6:30

  • Bench Press, 5 rm with 4″ ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • Ring dips, 5 x 5
  • Close grip ez bar press, 5 x 5
  • 50 GHD situps, STRICT

Wednesday 130827, Coach Mike F.’s Week!

 

Power: 7 x 2 x Three Position Segmented Clean

Conditioning:
8 rounds for time

8 double-kettlebell front squat (24/12)
20 meter farmer carries

Tuesday 140826 , Coach Mike F.’s Week!

 

Strict Press
65% -5
75% – 5
85% Max Effort

Conditioning
Hero WOD – JT (PO1 Jeff Taylor)
21 – 15 -9
HSPU’s
Ring Dips
Push-ups

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…
    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Back step lunges, 3 x 8 , cadence 2-1-2
    • yes, pause at the bottom
  • GHD Hip extensions
    • 3 x 20*
    • * or follow first set max rep scheme at perfect form

Monday 140825 Coach Mike F.’s Week!

Back Squat
65% – 5
75% – 5
85% – Max Effort

5×5 Glute Bridges

Conditioning
10 minute EMOM
3 cleans EMOM @ 185/135

WOD Preview Week 35, Coach Mike F.’s Week!

Monday 140825

Back Squat
65% – 5
75% – 5
85% – Max Effort

5×5 Glute Bridges

Conditioning
10 minute EMOM
3 cleans EMOM @ 185/135

Tuesday 140826

Strict Press
65% -5
75% – 5
85% Max Effort

Conditioning
Hero WOD – JT (PO1 Jeff Taylor)
21 – 15 -9
HSPU’s
Ring Dips
Push-ups

Wednesday 130827

Power: 7 x 2 Three Position Segmented Clean

Notes: You can drop each rep but no more than 5-10 seconds should be taken between reps during each set.

Conditioning:
8 rounds for time

8 double-kettlebell front squat (24/12)
20 meter farmer carries

 

Thursday 140828

Strength
Deadlift
65% – 5
75% -5
85% – 5

Conditioning
“The Ghost” – https://www.youtube.com/watch?v=XBgf3GKgV78&list=PLdWvFCOAvyr13Fcm_ryEU3_nGMYXmOyl1
6 Rounds for time
1 min – Row for Calories
1 min – Burpees
1 min – Double Unders
1 min rest

Friday 140829

Strength – 15 minutes to find 3 rep max Power Snatch

3×5 Snatch Balance

Conditioning –
Amanda
9 -7 -5
Muscle up/Chest to Bar/Pull-ups/Ring Dips
Squat Snatch 135/115/95/75

 

Saturday 140823 Coach Kendra Riggs Week

“Animal Crackers” Relay Race

Buy In:
20 goblet squats/pp prior to relay leg

Relay Race:
*Crawl* to 10m
Sprint back
*Crawl* to 20m
Sprint back
Tag next person.

Each athlete will perform all 4 movements:
Inchworms – with push-up
Bear Crawls
Geckos
Frogs (burpee broad jump)

School of Strength

  • Bench Press, 5 rm with 4 ‘Block’ (use PVC) or 1” lower 5 x 5 @ 85%
  • EZ Bar Pull Overs, 5 x 5
  • 3 sets of max rep pushups
  • Barbell roll outs, 3 * 8

Friday 140822 Coach Kendra Riggs Week

Pull-up Skills (25 min)
● Strict
● Kipping Technique
● Butterfly Technique
● Chest-to-Bar Technique

Chris Spealler on Pull-up Efficiency (kipping, butterfly, chest-to-bar)
https://www.youtube.com/watch?v=qZ6NX4yQLCo

Kelly Starett on Pull-up Mechanics (body position)
https://www.youtube.com/watch?v=hPbZvtzgWx0

Jeff Tucker on Kipping Technique (CF Gymnastics SME)
https://www.youtube.com/watch?v=FHoKDa8dKI4

WOD: (20 min cap)
For Time:

400m Run
30 Burpees
20 Thrusters 95/65
800m Run
20 Thrusters
30 Burpees
400m Run

Thursday 140821 Coach Kendra Riggs Week

Skills/Strength:
15min to work up to heavy 2RM Overhead Squat

WOD: (20 min cap)

“DU Nancy”
5 Rounds For Time:

50 Double Unders
15 Overhead Squat 95/65

 

 

Rubicon Strength 6:30pm

  • Anderson Deadlift, 5rm or…

    • 5 x 5 of 85% of 5RM 1″ lower than last time
  • Good Mornings, 3 x 8 , cadence 1-1-3
    • yes, pause at the bottom
  • 3 Super Sets:

    • Max Time Supermen
    • Max Reps V-UPS

Wednesday 140820 Coach Kendra Riggs Week

Tire Flip Technique  and WOD skills techniques (25 min)
Video Demonstration with Rob Orlando (CrossFit Strongman SME)
https://www.youtube.com/watch?v=aEL9f81F8Do

WOD:
7 Rounds
:30 sec Hammer Strikes
:30 sec Toes-to-Bar
:30 sec Wall Balls 20/14
:30 sec rest