1-20-18 Saturday “Hundids” Team of 3 AMRAP-30: 100 Calorie Row 100 Overhead Squats (95/65#) 100 Chest-to-bar 100 Hang Clean and Jerk (95/65#) 100 Box Jump overs 24/20″

“LL Said Rock the Bells” 1. “BulletProof” 1-arm Dumbbell shoulder press 2×6 each arm working up in weight, then find a 10 rep max each arm *Spend no more than 7-8 min on this after the warm-up 2. Open Practice Partner Style (You go, I go) “18.0” 21-15-9 of: DB snatch (50/35#) Burpees over dumbbell…

1-18-18 Front Squat 3-3-3 Thruster 3-3-3 Push Jerk 3-3-3 For Distance: Bike for 10 minutes

1. Strength Power Clean 3-3-3 @ 80%, *Complete each set in singles (drop from top each rep, reset stance and grip) 2. Benchmark “Elizabeth” 21-15-9 Clean, 135# / 95# Ring Dips

1-16-18 Overhead Squat 5-5-5-5-5 Snatch Balance 3-3-3-3-3 Hang Squat Snatch 1-1-1-1-1 *Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have previous maximal loading for these movements and reps, use this as an attempt new PRs. For more experienced athletes, only increase the load if your…

“Mayhem Monday” 1. Warm-up/Conditioning “Iron Scap Protocol” -then- 3 rounds of: (12 min total) As a class rotating through machines. 90 seconds on/30 seconds off each machine Cal Row Cal Assault Bike 2. Gymnastics/Conditioning For time: 50′ DB Front rack Lunge (50s/35s) 30 Toes to bar 100′ DB Front rack Lunge (50s/35s) 30 Bar Muscle…

“Guts and Glory” Team of 3 For time: 50-40-30: Row for Calories Thrusters 95/65# -directly into- 40-30-20: Bike for calories Hang Power Cleans 95/65# -directly into- 30-20-10: Burpees over bar Overhead Squats 95/65# *one athlete works at a time

“Statue of Liberty” Warm-up/Body Armor: 15-12-9 Cals on bike or rower (warm-up speed) -then, after each round- :30 second handstand hold 15 GHD Hip extensions Complex: 5 1-DB Deadlift + 5 1-DB Hang Power Clean + 5 1-DB Jerk (each arm) (use lighter DB and work up heavier each round to 50/35#) 25 ft DB…

“Mix and Mash” AMRAP-4: 18/15 Calorie Row 18 Kettlebell Swings 24/16 kg 18 Pull-ups 18 Box Jumps 24/20″ -4 min rest- 15/12 Calorie Row 15 Kettlebell Swings 24/16 kg 15 Pull-ups 15 Box Jumps 24/20″ -4 min rest- AMRAP-4: 12/10 Calorie Row 12 Kettlebell Swings 24/16 kg 12 Pull-ups 12 Box Jumps 24/20″

1-10-18 Wednesday 1. Strength Sumo Deadlift 5-5-5-5-5 2. Bike/Conditioning Every 3 minutes, start a round for 3 rounds: 20/15 calories on Assault bike

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