Monday 2015.06.15

Dawn nails her snatch attempt and stands it up at the Des Moines Open.  Dawn 

went 6 for 6 at her first weightlifting meet . . . awesome work, Dawn!

BBG (off)
A) 4 cycles of:
1. Pistols, 3 x 5 per leg
2. GH Raises, 3 x 10
3. Strict Pull-ups (3 x N), CTB Kipping Pull-ups (work on height, not reps)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.

B) Lateral Single Leg Box Jumps
Per leg: 3 x 6 (if time permits)


Strength/WL
A) Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)

Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.

Compare to 2014.06.23.


Finale
30 Strict TTB AFSAP (As Few Sets As Possible). You can scale these by raising your straight legs only to waist-height (i.e., "hanging leg raises") or bending your knees and raising your knees to waist-height (i.e., "hanging knee raises").

Monday 06/23/14

BBG (off) Skill
Rowing Drills and L-sits


Squat
2 x 5
1 x 5+


Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)

Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.

Compare to 09/01/12.


Finale: Spend 2 minutes per shoulder mobbing.

Maddie gets warm with some OHS

Saturday 09/01/12

Hang Power Clean
3-3-3-3-3


Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)

Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.

Compare to 09/01/11.


Finale:  Mob your shoulders for 2 minutes each.

Tracy finishing up a run!

Thursday 09/01/11

Clean & Jerk
3-3-3-3-3


Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)

Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.

Compare to 05/15/10.


Finale: 2 sets of pull-ups for max reps. Do 1 set of pull-ups until failure, then wait about 3 minutes and do the 2nd set of pull-ups until failure. In the 3 minutes of rest, I bet you can fit in 2 minutes doing the weighted butterfly stretch!


Mobility Adventure - Day 25

Tracy (1st pic) and Lori N. (2nd pic) bench pressing

08/22/11

Saturday 05/15/10

Time: 7:00 a.m.


Push Press
5-5-5-5-5

Compare to 05/06/10.


Record your reps on each interval:
3:00 Barrier Hop Burpees
1:30 Rest
2:00 Barrier Hop Burpees
1:30 Rest
1:00 Barrier Hop Burpees
(Courtesy of CrossFit KC)

Barrier Hop Burpee: Set up a small barrier - about 6-12 inches high. Perform a burpee on one side and, instead of clapping overhead during the jump, jump over the barrier and perform the next burpee.

 Becky overhead squats during Saturday's team WOD.

05/08/10