170612 Воскресенье

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

27:33

160612 Суббота

AM
5 minute Swim @ Z1
+
10X:
50m Swim @ 90%
rest 45 seconds
+
rest 4 minutes
+
10X:
50m Swim @ 90%
rest 45 seconds
+
5 minute Swim @ Z1

Кроль/брасс
1:15/1:14/1:12/1:16/1:17/1:16/1:17/1:14/1:16/ устал( 10 не поплыл
1:25/1:26/1:29/1:28. (((( кончилась дыхалка(((


PM
AMR in 10 minutes  @80%:
5 Power Cleans @ 50kg
5 Handstand Push-ups
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Deadlifts @ 90kg
5 Push Press @ 50kg
10 T2B
30 Double Unders

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Power Snatch @ 40kg
5 bar facing burpee
200m Run

rest 5 minutes

AMR in 10 minutes @ 80%:
5 Hang Power Cleans @ 60kg
5 Burpee Box Jumps @ 54sm
200m Run


6 rds + 5 PCl= 65reps
5 rds + 5dl + 5PP= 60reps
4 rds + 5 PSn +5 Bfb + 60m= 50reps
4 rds + 5 HPCl + 5 BBj + 50m= 50reps

150612 Пятница

AM.
bike:
5 min @Z1
30sed x90%
30sec @50%
X 30
5 min @Z1

Rx'd

Rest ))) 6+ hours

PM
For time:
Decanting ladder
10-9-8-7-6-5-4-3-2-1
PPres
BSquat
Perform 10 burpees each time after PPress

20:01

140612 Четверг

Swim 40 min
Rest 2 hours

Row 1 min @95%
Row 1 min @ 50%
X 10 sets

269/282/286/288/276/278/276/271/282/286

+
Run 2 min @90% aer
Rest walk 2 min
X 5
Treadmill 14)))

130612 Среда

EMOM in 10 min
7 PSnatch ub
7 OHS ub

Alternate movements in the min.

50 kg

120612 Вторник

EMOM in 5 min
HCl x2/HSCl x1/FS x1; rest 1 min b/t rds
60/65/70/75

EMOM in 10 min
5 PPress
5 Split Jerk
Alternate minutes.
65kg

110612 Понедельник

Snatch practice
OHS 70kg 3x5

100612 Воскресенье

"Eva"
5 rounds for time:

900 m Run
30 KBS 32kg
30 pull ups

40:06
Rest 10 min

300m farmer's walk 2kb 32kg
AMRAP push-ups in partners time of farmers walk.95 reps

090612 Суббота

"Nutts"
 
10 HSPU
15 DL 100kg
25 Box jump
50 Pull ups
100 Thrusters Db 9 kg
200 Double Unders
Run 400 with 20kg plate
 
20:06

070612 Четверг

EMOM 2Power Snatch 60kg for 10 min.
Rx'd

060612 Среда

as many rounds in 20 min:
5 burpees
7 KBS - 24kg
 

050612 Вторник

In 10 min 2PSn 60kg each 30sec.
Rx'd

040612 Понедельник

BS @30x1 10 x3;rest 4 min.
100/110/120.

030612 Воскресенье

As many reps in 12 min:
1 Power Snatch - 135#/95#
1 Muscle Up
2 Power Snatch - 135#/95#
2 Muscle Ups
3 PS
3 MU...
(rest 12 min)
As many reps/rounds in 12 min:
10 GHD sit ups
30 unbroken DU's
10 plate OH walking lunges - 45#/25#


7rds
6rds+10ghd+9du

020612 Суббота

A. Back Squat - 3,2,1,3,2,1; rest 4 min
B. AMRAP 1-5 unbroken hang squat clean ladders in 10 min - 85kg

160/165/170/160/165/170
51reps
 

310512 Четверг

3 sets:
8 TnG power clean unbroken
Run 400 m @ 90%
rest 2 min
+
3 sets:
8 Thrusters tough unbroken
Row 400 m @ 90%
rest 2 min
+
AMRAP in 5 min:
5 HSPU
5 COVP chin ups
15 lunges

2:13/2:11/2:14
2:04/2:09/2:13
7rds+5hspu+5covp pull ups+2 lunges =187reps

300512 Среда

 
6 sets for avg times:
Row 500 m
(rest exact same as the work time in b/t sets)
1:39.0
1:42.5
1:47.6
1:49.5
1:50.5
1:47.3

A1. Push Press - 3,3,2,2,2,1,1,1,1,1; rest 2 min
A2. COVP Chin Ups - 12 unbroken per set x 10 sets; rest 2 min
90/95
100/102,5/105
107,5/110/112,5/115-fail/115-PR!
COVP chin-ups rx'd

290512 Вторник

7 min @ 80-90% aer:  6rds
10 abmat sit ups
20 DU's
10 push ups
(rest 3 min)
7 min @ 80-90% aer: 4 rds + 10Sd +5 b
10 KB SDLHP 32kg
5 burpees
10 KBS - 24kg
(rest 3 min)
7 min @ 80-90% aer: 4rds + 30du
30du
5 kb  power clean - 32kg e/h 
5 toes to bar
(rest 5 min)
7 min @ 80-90% aer: 5rds
5 burpee pull ups 
7 push ups
10 sit ups

270512 Воскресенье

 
A. Power Snatch - 3,3,3,3,3; rest 5 min
+
as many rounds in 20 min:
Power Snatch - 52,5kg x5
10 KBS - 24kg
Push Press - 52,5kg x5
10 Box Jumps - 70sm

70/72,5/70/70/75

7rds + 2Sn= 212reps

260512 Суббота

3 sets:
Power Clean TnG x 8 unbroken
Run 400 m @ 90%
rest 2 min
+
3 sets:
8 Push Press unbroken
Row 400 m @ 90%
rest 2 min
+
5 sets:
15 back extensions
15 ghd sit ups
15 double unders
rest 30 sec
 
2:10
2:09
2:13
------
2:02
2:12
2:10
-----
9:23

240512 Четверг

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

85kg
1:42/3:50/7:50
23:31

220512 Вторник

 
A. Thruster from rack - 1,1,1,1,1; rest 3 min
B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec
C1. Mixed Grip Chin Ups @ 30X0; 2-3 x 4; rest 90 sec
C2. HSPU - amrap (-2) x 4; rest 90 sec

80/90/100/110! PR/115- fail
115
40/2/18
40/2/12
40/2/8
40/2/8

210512 Понедельник

12 min @ 90% aer:
run 200 m
15 KBS moderate
5 burpees
(rest 6 min active)
12 min @ 90% aer:
25 double unders unbroken
10 toes to bar
7 ring dips
(rest 6 min active)
12 min @ 90% aer:
row 250 m
5 hang power snatch - 40kg
14 lunges
(rest 6 min active)
12 min @ 90% aer:
Row 250m
5R/5L KB Snatch - 24kg
5 CTB chin ups

6rds (-5reps)
7rds + 25du
5 rds
5 rds

190512 Суббота

 
AMRAP Hand Release Push Ups in 90 sec
+
A. Clean and Jerk - build to a max
B. High Bar Back Squat - build to a max
(post % of HBBS to CJ - i.e. 200/180 = 90%)

52
120
180
180/120=66,6%

170512 Четверг

6 rounds:

6-way BB Complex: 
6x Deadlift + 
6x Bent Row + 
6x Power Clean + 
6x Front Squat + 
6x Push Press + 
6x Back Squat + 
6x Push-up from the bar

Rest 2 min b/t rounds ( increase weight per round, don't put the bar on the floor inside the round)
40/45/50/52,5/55/57,5

Rest 2 hours:
 
5 min @ 70%:
row 10 strokes
7 KBS
 
rest 2 min
 
5 min @ 80%:
15 double unders
5 burpees
 
rest 2 min
 
5 min @ 90%:
5 SDLHP- 95/65#
10 sit ups
 
rest 2 min
 
5 min @ 95%:
row 10 strokes
5 burpees

X2

160512 Среда

A. Hang Power Snatch - 3,3,2,2,2,1,1,1,1,1; rest 5 min

60/70
80/85/ feel not good. Very tired after the long job day.
Hps3x5 50/50/60

140512 Понедельник

A. Split Jerk - build to a fast single off the blocks - not a 1RM
+
5 rds for time:
3 x [1 Power Clean + 4 Push Press]
20 COVP Chin Ups
(note - 1 PC, 4PP, 1PC, 4 PP, 1PC, 4 PP = 1 round, then 20 chin ups x 5 - add weight per round to BB and post)
 
110kg


13:28
60/65/70/75/80kg

130512 Воскресенье

In 10 min build to a max Front Squat
rest 2 min
In 10 min perform AMRAP Squat Cleans - 90% Clean 1RM
rest 2 min
In 10 min as many meters as possible rowing
(stroke rate must be under 20 strokes/min)

160kg
105kg x20 reps
2540m rx'd

120512 Суббота

Run 30 min @ Z1
+
AMRAP in 12 min

10 Box jump 50sm
10 push ups

17 rds + 10 bj + 6 push ups

110512 Пятница

110512 Пятница
Part 1.
single modality MAP session - 15 sets of 1 min work/1 min rest @ 90% effort/50% effort work to rest ratio - swim
+
7 rounds for time:
10 burpees
25 double under
8:19

Rest 6+ hours

Part 2.

A.Strict chin ups @4010x4-6x5; rest 2 min
B.Split squat @3010x8-10; 4 sets;rest 1 min b/t legs. Db 20-24kg
C. Feet elevated deep push ups @3010 (-2)x 5; rest 1 min.
D. FLR 300 sec accumulated time.

A. 0kg/6; 7,5kg/6x2; 10kg/5; 12,5kg/5
B. 7,5kg/10;10kg/10;12,5kg/10;15kg/8
C. 9/10/10/10/10
D. Rx'd 

100512 Четверг

Part 1.
60 min
200m Swimming/200m  beach sand running
6rds 63min

Rest 6+ hours

Part 2.
Snatch practice 20 min
10x3reps
40/50/55/60 
 For time:
10 rounds for time:
12 burpees
12 toes to bar

16:00

090512 Среда

Part 1
Swim 50 min

Rest 6+ hours

Part 2

A. Dead Lift - work up to a tough double in a few sets - NOT a 2RM
(practice HSPU for speed in b/t sets)
160kg
+
for time:
21 Dead Lift - 85kg
9 HSPU
18 Dead Lift - 85kg
9 HSPU
15 Dead Lift - 85kg
9 HSPU
12 Dead Lift - 85kg
9 HSPU
9 Dead Lift - 85kg

080512 Вторник

CrossFit Games Regional: Individual Event 4

For time:
135 pound Back squat, 50 reps (60kg)
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps (60kg)
85 pound Front squat, 50 reps (40kg)
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps (40kg)
65 pound Overhead squat, 50 reps (30kg)
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps (30kg)

20:13

070512 Понедельник

A1. Standing Press Cluster - 1.1.1.1 x 4; rest 2 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 2 min
+
5 rds for times:
12 push press tough unbroken TnG
15 CTB chin ups
(rest 2 min - add weight per set for push press - ensure no pausing for PP)

Scaled, no racks in the gym:
PCx1/press@12x2; 4     70kg
WTD Db 20 kg 3,3,4,4.


Not enough plates in the GYM constant weight 70kg
1:07 ub/ub
1:12 ub/9,6
1:31 8/2/1 fail/6,3,3,32012 
1:12 6 no strength/5,3,3,4
1:10 5......./6,3,3,3

060512 Воскресенье

In 10 min build to a max Squat Clean
rest 1 min
In 10 min AMRAP TGU - 2pd/1.5 pd
rest 1 min
In 10 min AMRAP DU's
110/23(32kg Db) /518

050512 Суббота

amrap in 10 min @ 95%:
row 200 m
15 push ups
(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips
(think high speed cruise effort, no grunts)

7rds+40m
14rds
7rds+10db thr.+1 hspu.(Scaled 10 sit-ups/10 thrusters Db 9kg/h/ 5 HSPU)

050512 Суббота

AMRAP in 10 min @ 95%:
row 200 m
15 push ups

7rds+40m

(rest walk 10 min)
amrap in 10 min @ 95%:
15 double unders
10 lunges
5 chin ups
(rest walk 10 min)
amrap in 10 min @ 95%:
10 sit ups
10 wall balls
5 ring dips

040512 Пятница

A. Power Snatch - 3 x 3 @ 80%: rest 90 sec
B. TnG Dead Lift - moderate weight/same weight per set x 7; rest 1 min x 5
C. AMRAP Strict Knees to Elbows; rest 3 min x 3
(no kip allowed or swing, NOT knees to triceps, knees to ELBOWS)
D. Med Ball GHD sit ups - 10 x 4; rest 1 min
(ball goes overhead to touch floor and farther than toes at top)
70kg
120kg
20/20/20
Rx'd

020512 Среда

Row 6 k
23:26.2
1200
4:51.8/4:43.2/4:46.1/4:43.6/4:31.5
/500 2:01/1:58/1:59/1:58/1:53
S/m 25/27/25/25/27

Rest 6+ hours

3 sets @ max effort:
4 TnG Power Clean
6 burpees AFAP
(rest 3 min b/t sets, same weight per set, faster per set)
+
2 sets:
1 min AMRAP thrusters - 42,5kg
1 min AMRAP chin ups COVP
rest 6 min b/t sets - high speed, high turnover is goal
+
for time:
Run 800 m
20/21/22((( (90kg)
26/28
20/27
3:34(treadmill 15/12/incl 2)

 

300412 Понедельник

A. Squat Clean and Jerk - singles on the minute for 10 min - tougher per minute
B. Snatch - build to a max on 20 min timer..

60/70/75/80/85/90/95/100/105/110!!!!)))
75kg Shoulders uncomfortable.
+
 
For time:
Row 500 m
15 Power Snatch - 50kg
100 Double Unders
15 Power Snatch - 50kg
Row 500 m
9:59

260412 Четверг

20 sets:
1 min skipping easy
1 min (30 sec R bridge/30 sec L bridge)
1 min - burpees
(keep all @ easy pace)
 
Burpee 18/30min
16/15 min
15/15 min
Rx'd

 

250412 Среда

Part 1:

In 60 min accumulate at an easy pace broken up in any way:
1K running
30 single MU's - challenge the strict version 
250 DU's
HS walk 100 m 
100 lunges
HSPU kipping x 50
65kg back squat x 50
(focus on execution of each movement, no fatigued reps)

Rx'd
1k run 12/3
HS walk only 25 m
 

240412 Вторник

12 chin ups
rest 1 min x 10
+
AMRAP DU's in 40 sec
walk 1:30 x 6
+
Row 3 min @ 85%
Walk actively 3 min rest
x 3
Rx'd
71/77/72/75/76/70
828/816/800

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1) 142/147/143/147/148/148/143/141/145/148= 1451m(1:43.3)

210412 Суббота

Row 30sec @90% ae 30sec @50% ae x 10 Rest 5 min x 2 135/141/139/140/139/139/144/140/140/143= 1400m(1:47.1)

190412 Четверг

will
 
On a 25 min countdown timer:
Perform the triplet:
3 hang power clean - 80kg
5 HSPU
10 sandbag lunges - Bb 40kg
(after every 3 rounds you must perform 50 Double Unders - every time you fraction the DU's you must perform 8 burpees for every fraction as penalty - i.e. break at 25 and 35 in set of 50, you must immediately perform 16 burpees before going back to triplet)

12 rds + 3PCl (did PCl not HPCl); all 50s were ub))

180412 Среда

being
 
5 sets @ 100%:
30 sec amrap burpees
30 sec amrap DU's
30 sec amrap meters rowed
(walk rest 6 min b/t sets)


15/50/136
16/50/126
15/50/121
15/50/105
16/50/114

170412 вторник

A. Power Clean - build to tough double in 3 sets; short rest
B. Dips - 3 x 3 @ 70% warm up; 1 min rest
+
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Dips + 1/3 BWT
Power Clean - 75% 1RM

20kg 25%BWT(not fully recovered after shoulder injury)
85kg (120kg 1RM)
21:09

140412 Суббота

being
 
"OPT 3"
In 60 min:
1. Front Squat x 3
2. Snatch x 2
3. AMRAP COVP chin ups x 1 
(score total is FS kg + Snatch kg + total reps; max rest is 3 sec b/t reps for Snatch)

140kg
80kg
42 reps
 

110412 Среда

for meters:
2 min row @ 97%(60kg)
rest 1 min
for reps:
2 min amrap clean and jerk - 97%
rest 1 min
for meters:
2 min row @ 97%
 
(rest 30 min)
 
2 min amrap @ 97%:
burpees
rest 1 min
for meters:
2 min row @ 97%
rest 1 min
2 min amrap @ 97%
double unders

600/20/600
52/597/120

100412 Вторник

A. Hang Power Clean Cluster - 1.1.1 x 5; rest 5 min - drop weight, rest 10 sec b/t reps
B. Hang Power Clean x 1/Push Press x 3 TnG tough; rest 3 min x 3
C. AMRAP Ring HSPU in 10 min - every fraction perform 20 DU's


90/95/100/100/100
80/80/80
33

090412 Понедельник

15 Min AMRAP
9 Power Snatch 45kg
9 Bar Facing Burpees

6r+9+2=119reps

080412 Воскресенье

 
15,10,5 rep rounds for time:
Squat Clean - 62,5kg
Ring Dips
3:58
(rest 25 min)
 
21,18,15,12,9,6,3 rep rounds for time:
KBS - 24kg
COVP chin ups
8:18

070412 Суббота

A. Split Jerk - 2-3 x 5; rest 5 min
B. CTB Chin Ups x 15; rest 2 min x 4
C. Row 5 min for max calories.
80/90/100x3
110x2/2
rx'd
97cals

Rest 4+ hour

A. In 6 min, each 30sec perform 1HSPU on the Parallets. rx'd =12
B. In 6 min, each 30sec perform 3 WTD 24kg pron.pull-ups. 3/3/3/3;2/2/2/2;1/1/1/1.=24
C. AMRAP HSPU 1 attempt 15reps;
D. AMRAP strict pull-ups 20reps;
E. "Flight simulator" 12:03

050412 Четверг

 
as many rounds in 20 minutes:
62,5kg thruster x 20
20 burpees
20 chin ups
3 rds + 20thrusters=200reps

040412 Среда

A. Hang Power Snatch - build to a tough single in 3-4 sets, low rest
B. Power Snatch - 1 every 30 sec tough for 3 min
+
5 rounds for time:
70kg Power Snatch x 5
7 HSPU
14 pistols

11:01

030412 Вторник

Part 1.
A. Squat Clean - build to a tough single in a few sets  - short rests
B. AMRAP Squat Cleans in 5 min - 60% of part A
C1. HSPU - amrap (-2); rest 10 sec
C2. 10 toes to bar unbroken; rest 2 min x 4

100kg
60kg/31 reps(not TnGo)
8/7/7/7
Rx'd


Rest 4+ hours

WTD Pull ups
3/3
8/14/24/30/32/38
46x1

010412 Воскресенье

 
part 1:
3 rds for time:
10 hang power clean - 62,5kg
10 bar facing burpees
2:59
 
(rest 25 min)
 
part 2:
3 rds for time:
12 thrusters - 42,5kg
12 chin ups
2:25

310312 Суббота

 
A. Dead Lift - build to a tough single in a few sets - NOT a 1RM
(rest 5 min)
for time:
25 TnG tough DL
Run 1K
25 burpees
140kg 10/5/5/5
8:08
Rest 4+hours
Clean gauntlet - build to a max
(bar starts @ 135/95# - add 20# per set for male, 10# per set for female to a max)
weight changes every 40 sec (120kg Power Clean new PR!)
rest as needed
part 2:
for time: (9:38)
5 clean and jerk - 95kg
10 muscle ups
4 clean and jerk - 95kg
8 muscle ups
3 clean and jerk - 95kg
6 muscle ups
2 clean and jerk - 95kg
4 muscle ups
1 clean and jerk - 95kg
2 muscle ups
 

300312 Пятница

Rest day.

290312 Четверг

 
Run 5 min @ Z1
+
Run 30 sec @ 90% aer effort
Run 30 sec @ 50% effort x 10
(walk 5 min)
Run 45 sec @ 90% aer effort
Run 30 sec @ 50% effort x 8
(walk 5 min)
Run 60 sec @ 90% aer effort
Run 30 sec @ 50% effort x 6
+
5 min walk cool down
10
15/8
15/8
14/8
10

Rest 6 hours

A.Strict pull ups @13X0 7x7; rest 60sec;
B.Strict ring dips @20x1 8x7; rest 60sec;
C.T2B 12x8 sets; rest 60sec.
Rx'd

280312 Среда

Row 500m @90% x4; rest 4min
Rest 8 min
Row 500m @90% x4; rest 4min

Time/strokes per min/ dumper
1:38/27/5-6
1:42.3/25/5-6
1:42.7/25/5-6
1:42.0/30/5-6


1:44/22/10
1:43.8/27/5-4
1:45.9/29/5-4
1:43.9/26/5-4
"unbroken 4.0" (18:17)
 
for time:
50 wall balls unbroken
50 double unders unbroken
40 wall balls unbroken
50 double unders unbroken
30 wall balls unbroken
50 double unders unbroken
20 wall balls unbroken
50 double unders unbroken
10 wall balls unbroken
50 double unders unbroken
 

270312 Вторник

 
A. power clean cluster - 1.1.1.1 x 5; rest 5 min - 10 sec b/t reps
B. press x 1/push press x 5; rest 3 min x 3
C. 8 Towel pull-ups x8/15(30 steps)lunges b/t sets - not for time

80/90/90/95/100
70/72,5/75
Rx'd)

260312 Понедельник

Snatch practice

AMRAP in 10 min
20 x Front Rack Lunges 50kg
10 x push press 50kg
10 x Burpee over bar (must be facing bar on burpees - perpendicular, not parallel)

120 reps


21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

6:49
Was very tired(((

230312 Пятница

DL
3x3 first height
200kg(3d in the 3d set- fail)
DL
3x8 small plates(15kg)
140kg

220312 Четверг

Workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

210312 Среда

 
A1. Standing Press @ 12X1; 2-3 x 4; rest 20 sec
A2. CTB chin Ups - 15 unbroken x 4; rest 3 min

60/65/70/72(2)
Rx'd
+
4 sets:
10 burpees AFAP
25 double unders AFAP
rest 45 sec
46/36/37/36

200312 Вторник

part 1:
In 10 min build to a Clean and Jerk 1RM
rest 2 min
In 8 min perform amrap @ 90% of Clean and Jerk 1RM

115kg
100kg x 16reps=1600kg
 
rest 4 hours
 
part 2:
for time:
Run 800 m
21 burpee jumping chin ups
Run 400 m
21 burpee juming chin ups
Run 800 m

Height 45sm
17:20.41

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

70kg
5:22

180312 Воскресенье

A1. amrap weighted chin ups @ 20X0 - 20% BWT attached; rest 20 sec
A2. HSPU - amrap strict; rest 4 min x 5
B. ghd sit ups x 15; rest 1 min x 3

10/10/8/7/7
12/14/11/9/9
Rx'd

190312 Понедельник

A. power snatch - build to a tough single in a few sets
+
3 rds for time:
7 power snatch - 62,5kg
15 CTB chin ups

170312 Суббота

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

253 reps.

130312 Вторник

Evening
10 Strict T2B/60 sec rest/5
10 Strict T2B/90 sec rest/5

140212 Среда

 
7 rounds for total time: (7:54)
10 chin ups
10 push ups
10 sit ups
10 squats
rest 20 sec

Rest 4+ hours

for time:
10 MU's
100 box jumps - step down - 24"/20"
1000 m run
(unbroken MU's, pace BJ's, only last 200 m on run hard!)

rest 4+ hours
 
part 2:
for time @ 90-100%:
Row 2K
(effort based on the row coming before a short and fast weight for reps scenario - i.e. if the workout was 2K row, 30 reps - snatch - moderate to light load...do the row based on this thinking)

130312 Вторник

97%:
Row 45 sec for max meters 263m
rest 3 min
30 sec amrap clean and jerk - 52,5kg 10
30 sec amrap KBS - 32kg 10
30 sec amrap burpees 10
30
rest 6 min
Row 3 min for max meters (863m)
rest 15 min
for time:(15:07)
20 towel pull ups
12 DB front squat - 20kg
16 towel pull ups
12 DB front squat - 20kg
12 towel pull ups
12 DB front squat - 20kg
8 towel pull ups
12 DB front squat - 20kg
4 towel pull ups
12 DB front squat - 20kg

110312 Воскресенье

5 rounds for time:
10 KBS - 32kg
25 double unders
4:09
+
WTD pull-ups @15X0;5x5;rest 1min.
Rx'd


Rest 4+hours



for time:
20 burpees
30 squat clean - 2KB 32kg
20 burpees
6:43
Rest 5 min
5 rounds for time:
10 KBS - 32kg
25 double unders
4:09

100212 Суббота

Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 62sm
12 Push press 52,5kg
9 Toes-to-bar

303 reps (8 rds +15 box jumps)

080312 Четверг

A. Front Squat - 3 x 3 @ 80%; rest 90 sec
B. Thruster speed practice - light weight, 5-10 reps/set; rest short - max 4 sets
C. Pistol practice - 7 min - max 80 reps total

130/130/130
40/45/45/50
Rx'd

070312 Среда

Row 5 min @ Z1
+
Row 20 sec - add intensity every 5 sec to max sprint for last 5 sec
Row 40 sec recovery @ 5K row pace
x 10
Row 2 min @ 95% aerobic
Row 5 min @ Z1
105/39
105/36
103/36
105/36
104/36
102/33
102/36
102/33
99/33
103/36


Rest 3 hours

for time:
15 squat clean - 65kg
21 toes to bar
15 power clean - 65kg
21 wall balls - 10kg
15 jerk - 65kg
21 burpees

7:40





for time:
15 squat clean - 62,2kg
21 toes to bar
15 power clean - 62,5kg
21 wall balls - 10kg
15 jerk - 62,5kg
21 burpees

060312 Вторник

 
7 sets @ incremental effort/set:
Clean and Jerk x 1
KBS heavy x 6
5 burpee box jumps - 54sm
Row 150 m
REST 5 min b/t sets
(add weight to CJ, and speed and effort to all else per set each set)

1:21/70
1:18/80
1:20/85
1:24/90
1:24/92,5
1:29/95
1:26/100

050312 Понедельник

for time:
15 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
12 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
9 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
6 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
3 hang squat clean thruster - 1.5/1 pd KB per hand
10 L Pull Ups
13:45

Rest 5 hours

as many rounds in 20 min:
10 ghd sit ups
20 wall balls - 10kg
30 double Unders

8 rds + 19 reps

040312 Воскресенье

Rest))))

030312 Суббота

continuous amrap in 10 min:
30 snatch - 35 kg
30 snatch - 62,5 kg
30 snatch - 75 kg

62reps

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