010312 Четверг

 
A. snatch practice - 15 min - light and heavy load TnG work
+
 
5 rounds for time:
HS walk 25 m
100 double unders

290212 Среда

part 1:
Row 3 min warm up
Part 1
Row 3 min warm-up
+.
Row 20 sec @ 90% aerobic high turnover
Row 40 sec @ 60% easy pace low stroke rate
x 20
+
Row 3 min cool down
 100/108/110/105/108/106/105/103/104/100/102/95/100/99/94/99/101/101/102/105=2048m

Part 2
for time:
8 power snatch - 135#/95#
21 box jumps - 24"
9 COVP chin ups
6 power snatch - 135#/95#
15 box jumps - 24"
15 COVP chin ups
4 power snatch - 135#/95#
9 box jumps - 24"
21 COVP chin ups

5:51

280212 Вторник

A. front squat - build to a tough single in 10 min - NOT a 1RM
120/130/140-easy!
+
5 sets @ 95%:
5 squat clean thrusters - tougher per set
10 CTB chin ups
10 burpees
30 double unders
rest walk 3 min after set 1, 3:30 after set 2, 4 min after set 3 and 4:30 after set 4

50/1:33
52,5/1:32
55/1:43
57,5/1:41
60/1:43

220212 Среда

part 1:
run 5 min warm up, then...
Run 30 sec @ 90% aerobic
Run 20 sec @ 50% easy pace recovery x 20;
Run 5 min cool down
 
rest 6+ hours
 
part 2:
3 rounds for time all out:
10 FS from ground - 80kg
10 burpees
10 CTB chin ups
 

200212 Понедельник

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
190/80/190= 460

190212 Воскресенье

150 push ups / cupid 5 box jumps
25 HSPU / cupid 10 jumping split squats
150 wall balls 20/14/ cupid 5 burpees
200 DU / cupid 16 mt climbers
225 abmat sit ups/ cupid 4 TTB (toes to bar)
29:14

Делали с Ильдаром.

180212 Суббота

Anaerobic Lactic
1 min @ 90%; rest 5 min x 5 Row
(rest 10 min)
1 min @ 90%; rest 5 min x 5 Row

315/320/323/316/313
315/313/315/310/303

160212 Четверг

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
15:09
Забыл про отдых между сетами. Делал на пляже. Жарко, но прикольно))

150212 Среда

DL 3,3,3,3,3
140/160/170/170/170

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

13:12
После "Квая" сразу же)))

130212 Понедельник

A.Back Squat each min. 10 min 3 reps 140kg. Rx'd
B. Press 5,5,5,5,5. 40/50/55/55/55
C. 15 back ext./10,11,12,13,14,15 K2E x 5, rest 30 sec b/t ex. Rx'd.

120212 Воскресенье

5 min @ 70%
10 strokes
10sit-ups
5rds(40 cals)
rest 2 min
5 min @ 80%:
15 double unders
5 burpees
8(9) +15du
rest 2 min
5 min @ 90%
row 10 strokes
5 burpees
6 rds(35 cals)
5 min @ 95%
15 double unders
10 sit-ups
7rds + 15 du

080212 Среда

Push Jerk
7 x 3
80/90/90/90/90/90/90/90

WOD
5 Rounds for time
5 P. Snatch 40кг
10 OH Squat
5 P. Clean
10 Front Squat
9:53

070212 Вторник

A: Front Squat 5-5-5-5-5 (20 min cap)
100/110/110/110/110
Rest 3 min

B: 12-9-6
Power Cleans 75kg
Chest to Bar Pull Ups
5:11
rest 5 min

C: 5 rds for time:
20 Hollow Rocks/20 DU(ub)
6:11

Rest 6 hours

8 burpees each 30sec for 10 min. or until fail.
7 min(112)
Rest 3 min
5 rds ft
15 push ups
25 squats
5:29

050212 Воскресенье

5 rds
10 burps
20 sit-ups
Rest 1 min

1:03/1:03/0:56/0:53/0:54

10 rds, not for time
5 strict pull-ups
10 push - ups

040212 Суббота

Each 30sec 6 burpee for 5 min/ rest 3 min. X 2

5 rds for time
5 Rower Clean 90kg
5 Bench Press 90kg

7:41

030212 Пятница

10 rounds for time:

7 KBS 32kg
7 T2B

8:27

Rest 2 hours

AMRAP in 7 min
Clean & Jerk 70kg

32 reps

020212 Четверг

Rope jumps.
ALAP Single rope jums/ rest the same time
5 rds

1:40x4/2:00x1(1500reps)

DU AMRAP X5/ rest 1 min.
72/55/10/77/70=224