Gym-medium

Fight Gone Bad

"FGB Style" - Wall Balls, Kettlebell Swing (Russian)s, Step Down Box Jumps, 2 and more

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 in Kettlebell Swing (Russian), 24/16 kg Step Down Box Jump, 24/20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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CrossFit Mayhem (Bold) Test

2000 m Row for time. Every minute complete: “Death by Thrusters” (65/45)* *At the 1 minute mark get off the rower and do 1 thruster. At the 2 minute mark get off the rower and complete 2 thrusters, and so on until you complete the row. 15 minute time cap.

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Movements

Row Thruster
E3MO3M 18 Mins: Toes-to-bars, Double Unders, Hang Power Cleans

Every 3 Minutes for 18 minutes: 5, 7 or 9 Toes to Bar 15, 21, or 35 Double Unders 5, 7, or 9 Hang Power Cleans (65% of Strength) Rest for the remainder of the 3 minute interval. Goal is to maintain your speed for each interval, not necessarily choose the highest volume to complete each round.This might mean choosing the lowest volume, so you can complete every round in less than 90 seconds every round. The number for your Hang Power Cleans should be a number you can go unbroken each set.

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Nothing assigned for February 10, 2016

OlyWOD

Lifting: Muscle Cleans, Push Press and Overhead Squat (Clean Grip)s

Muscle Clean 3-3-3-3-3, using heaviest weight per set Push Press 3-3-3-3-3, using heaviest weight per set Overhead Squat (Clean Grip) 1-1-1-1-1, using heaviest weight per set

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OlyWOD

Lifting: Behind The Neck Jerks and Jerks

Behind The Neck Jerk 1-1-1-1-1-1-1, using heaviest weight per set Jerk 1-1-1-1-1-1-1, using heaviest weight per set

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Black Box Barbell

Back Squat 2-2-2-2-2

Back Squat 2-2-2-2-2 Work up to 85-90% of 1 RM Rest as needed between sets.

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Black Box Barbell

Lifting: Muscle Snatches and Overhead Squats

Muscle Snatch 1-1-1-1-1, using heaviest weight per set Overhead Squat 1-1-1-1-1, using heaviest weight per set

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Black Box Barbell

Snatch : 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1, rest 30 secs

Snatch 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest 30 secs between sets.

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Gym Activity

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