July 18, 2013
Snatch Lift Off (SLO) 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
*percentages based on 1RM Snatch
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AMRAP-10
6 DL 225/135
9 TTB
6 HSPU
Snatch Lift Off from OlyAthlete on Vimeo.
0 Comments
Archive for 'Videos'
July 14, 2013
A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
B1. FS 5@60%, 5@70%, 2×5@75
B2. CTB Pull Ups 4×8-12
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On an 8 min clock
50 KB Swings 53/35
50 HRPU
ME Double Unders
*Score total double unders
0 Comments
July 9, 2013
Today’s workout is a programmed aerobic effort. Think ~70%. The goal is to remain in the aerobic energy pathway throughout all 8 minutes of each AMRAP. In the most simple terms, you should be moving close to the same speed in your last round as you are in round 1. KB should be light enough to easily swing for 15 unbroken reps throughout. If/when you start to feel that “deep burn’ slow down, you are beginning to rely on the anaerobic energy systems.
AMRAP-8
30 Double Unders (60 Singles)
20 Lunges
15 Sit Ups
– rest 4 min
AMRAP-8
3-5 Strict Pull Ups
10 Box Jumps
200m Run
-rest 4 min
AMRAP-8
250m Row
10 HRPU
15 Light KBS
3 Comments
June 19, 2013
BS 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85%
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10,9,8,7…..1
STOH 135/95
CTB Pull Ups
*20 Abmat Sit Ups btwn rounds
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Are you hungry? Video not work/family safe
1 Comments
June 12, 2013
BS 1×4@75, 3×4@80%
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1000m Recovery Row
20 TGU – slow and steady
–or–
Death by Power Snatch – 5 Burpees to start each min
Min 1 – 5 Burpees, 1 PS
Min 2 – 5 Burpees, 2 PS
*Choose a wgt that will allow you to get near 10 rounds.
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10min minimum Mobility/Recovery/Foam Roll
*Work on problem areas, ask a coach if you need guidance.
4 Comments
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“recovery” or “death by…” Wonder what the most popular choice will be tomorrow??
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I am very impressed at this guy’s ability to speak 1000 words per minute immediately after lifting. That has to do with his ability to tighten his glutes right?
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thaaaaats what that mobility thing with the band does…… wait, still don’t understand completely.
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We did death by snatches 8/15/12 … I did not make it 10 rounds back then.
June 11, 2013
EMOM – 12
Odd – 3 Cleans @75-80%
Even – 5-10 HSPU
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A.
AMRAP – 5
8 CTB Pull Ups
12 Wall Ball
–rest 2min
B.
For time – Complete the same # of rounds/reps completed on part A
8 Pull Ups (not CTB)
12 Wall Ball
0 Comments
Such a DEEEEEP BURRRRNN
Yes indeed, such a DEEEEEP. BURRRRNNN. Matt, thank you for posting this video. This WOD is proof that there’s no such thing as 70% in Crossfit. Oh sure, you can try to take it easy, but when something says AMRAP, that’s what we try to do – get as many rounds/reps as possible. Good job – giant morning class.
tuesday’s arms and back…