7/27/17

Strength

4x clean & jerk complex Build from last week

(1+2+2+1)

low hang power clean + push press (1 second pause at top) + jerk + hang power clean (pause in catch on cleans)

Metcon

For time

30 handstand push up

30 clean and jerk 135/95

30 burpee over the bar

Accessory

2x

15 banded face pull

8ea db RDL

30 sec hollow hold

7/25/17

Strength

Snatch complex

4x (2+1+2) build from last weeks weights

snatch start + hang power snatch + low hang power snatch  (pause in the catch on snatches)

Metcon

4 rounds (16 min cap)

400m run

16 kb snatch 53/35 (8/8 break up anyway. Remember kb snatch passes between the legs)

16 toes to bar

Accessory

2x

15 banded pull aparts

20 tricep pull down

7/19/17

Strength

4x clean & jerk complex

(1+2+2+1)

low hang power clean + push press (1 second pause at top) + jerk + hang power clean

Metcon

For time

1k row

100 double unders

50 db/kb deadlift

75 double unders

40 db/kb clean (from hang, kb swing between legs)

50 double unders

30 db/kb shoulder to over head

Accessory

2x

20 russian twist

40 second hollow hold

20 banded good morning 3.1.x.1

7/14/17

Strength

EMOMx9

Min 1: 8 GHD sit up 2.0.x.0 

Min 2: 10 DB glute bridge bench press 2.0.x.1

Min 3: 6ea split stance RDL 3.0.x.1 barbell

Metcon

AMRAPx12

6 hang power snatch 95/65

8 alternating OH reverse lunge (4/4)

10 burpee over the bar

Accessory

3x

10 db pull overs

12 db skull crusher 3.0.x.1

15 bicep curl 3.0.x.1

7/12/17

Strength

EMOMx9

Min 1: 5ea single arm db push press 1.1.x.2

Min 2: 3-5 strict pull up 1.1.x.1 

Min 3: 4 seated box jump

Metcon

7 rounds

-in 2 minutes complete

20 cal row

12 box jump overs 

AMRAP handstand push up

*rest 2 min

Accessory

3x

30 second ring push up plank 

10 banded face pull 

7/11/17

Strength

5x clean & jerk complex

(1+2+2+1)

hang power clean, low hang power clean, push press, jerk

Metcon

AMRAPx7

8 shoulder to overhead 155/105

10 toes to bar

40 double unders

Immediately into 1 min unbroken AMRAP of hang power clean

Accessory

2x

10 hip ext 3.0.x.2

15 band pull aparts

7/4/17

Metcon

"LUMBERJACK 20"

20 Deadlifts 

Run 400m

20 KB swings

Run 400m

20 Overhead Squats 

Run 400m

20 Burpees

Run 400m

20 Pullups

Run 400m

20 Box jumps

Run 400m

20 DB Squat Cleans

Run 400m

 

At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.

U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit