Oly test template day 14

Snatch high pull from hang position
3 X 155
3 X 175
3 X 185

Hang squat snatch
95
115
135
155
175
185
195
205 fail
205 fail
205 fail
205 pr

High hang clean and jerk
10 X 1 @60%    1 min rest between reps
10 X 1 @165#

Oly template

Back squat
10 X 1@70% 60 seconds rest
10 X 1 @220#

15 Min AMRAP
20 walking lunges
15 burpess
10 toes to bar
= 6 rounds

28 may 2014

Tabata Row for total
=989m

Tabata pushups
For lowest round
=8

3 rounds of
15 thrusters
400m run
= 16 min

Oly template test day 11

15 Min to find 1RM clean & jerk for the day
=245#
Then
Clean & jerk
3 X 3 @75% of today's 1RM
3 X 185
3 X 185
3 X 185

WOD
3 rounds of
10 alternating KB c&j
5 HSPU

Active recovery wed may 20

20 Min AMRAP
200 m Run
15 KB Swings
ME Pull-ups

OLY template Day 7

Superset A+B
A
Pendlay Row
5-5-5-5-5-5
5 X 115
5 X 125
5 X 135
5 X 145
5 X 155
5 X 160

B
Weighted Step-ups
3x 10 each leg
=3 x 45# each hand

WOD
Partition however you want
100 wall ball 30# @ 8 ft
75 pushups
50 toes to bar
=12:40

OLY template Day 6 ... Monday 19 May

snatch
4x1 of the following complex
Full snatch + Hang Power Snatch + 2 snatch balance @ 70%
= 140 #

Front Squat
Find heavy triple
= 245#

Jerk
5 X 1 Of the following complex
Push Press + Push Jerk + Split Jerk @92% of strict Press
=160 #

WOD
5 rounds for time
3 muscle-Ups
5 Clean & Jerk @l35#
15 GHD sit-ups

OLY template Day 5 ... saturday 17 May

Back Squat
3 second pause in the bottom
6 × 4 @ 75%
= 240 lbs.

Oly template test day 4

Part 1
30 wall walks for time
=8:44

Part 2
11 minute AMRAP
300m row
25 squats
= 5 rounds + 100m

Part 3
10-15-20
KBS @70#
Box jumps
Dips (muscle up into dips)
=9:32

DB bench
50# X 17
55 X 16
60 X 16
65 X 13
70 X 13

Oly template test day 3

Clean & jerk
3 X 1 @70%  = 185#
3 X 1 @75%  = 200#
3 X 1 @80%  = 225#

EMOTM 12 min
Min a = 6 thrusters @135
Min b = 6 10m shuttle sprints

Active recovery

For time
25 toes to bar
800m run
25 toes to bar
2k row
25 toes to bar
800m run
25 toes to bar
= 25:31

Oly template day 2

Strict press
30 X 135 in as few sets as possible
7-8-5-7-3

For time
10 pushups
20 dead lifts @185
10 pushups
30 step ups @24"
10 pushups
40 sit ups
10 pushups
30 step ups
10 pushups
20 dead lifts
10 pushups
= 9:00

Weighted dips
6 X 20#
9 X 25#
6 X 35#
5 X 45#

Oly template test day 1

Snatch
Power snatch
3 X 5 @60%
= 5 X 120
   5 X 120
   5 X 120

Good mornings
3 X 10 light
= 10 X 95
   10 X 95
   10 X 95

3 rounds of
14 alternating DB snatch @50#
30 air squats
14 toes to bar
= 8:40

CLEAN work and 100 ball slams

Find heavy triple power clean
115 X 3
135 X 3
155 X 3
175 X 3
185 X 3
205 X 3
225 X 3

every 30 seconds for 10 minutes
Complete 1 power clean at 205#

10 rounds of
10 ball slams at 30#
5 ring dips
=9:15

Front squat

Front squat
10-8-6-4-2

10 X 155
8 X 175
6 X 205
4 X 225
2 X 245

21-15-9
Shoulder to overhead @135#
Toes to bar
=5:04

Active recovery

3k row for time
     Every 3 min complete 25 push ups

=14:49

B'S 5 X 5

Back squat 5 X 5
@265...

WOD
EMOTM
Min 1 = 1 burpee + 1 thruster @75 + 1 burpee
Min 2 = 2 burpees + 2 thrusters + 2 burpees
Min 3 = 3 burpees + 3 thrusters  + 3 burpees
Min 4 = 4 burpees + 4 thrusters + 4 burpees
Min 5 = 5 burpees + 5 thrusters
Min 6 = 6 burpees + 6 thrusters
Min 7 = 7 burpees + 7 thrusters
Min 8 = 8 burpees
Min 9 = 9 burpees
Min 10 = 10 burpees
Min 11 = 11 burpees
Min 12 = 5 of 12 burpees

X 2 day

AM
Clean complex
Clean +Hang clean
135 X 1 X 1 X 1
155 X 1 X 1 X 1
175 X 1 X 1 X 1
185 X 1 X 1 X 1
205 X 1 X 1 X 1

WOD
40 pull ups
7 over head squats @185
=3:40

PM
Pull ups
6-5-5-5

WOD
1k row
100 pushup
200 squats
300 double unders
1k row
Partition pushup , squats, and doubles however you like
= 25:00

AM

Back squat
Warmup to body weight, 228#
Then
Death by BW back squat @230
Min 1 = 1
Min 2 = 2
Min 3 = 3
Min 4 = 4
Min 5 = 5
Min 6 = 6
Min 7 = 7
Min 8 = 5 of 8
Total = 33 total reps

PM
Snatch complex
1 power snatch + 1 hang squat snatch
95 X 1 X 1 X 1
115 X 1 X 1 X 1
135 X 1 X 1 X 1 X 1 X 1

Snatch
155
155
155
175
175
175
185 X fail
185 X fail
185

Clean complex
Clean + hang clean + jerk

My Challenge to CrossFit 405

In the past several months 405 has had a pretty good influx of new members.  This, in my opinion, speaks measures about our coaching staff and the community our members have created at CrossFit 405.  At its core CrossFit is essentially all about bettering yourself amongst friends.  Now this doesn’t mean we’re all besties singing Kum-by-ya around a campfire braiding Aaron’s hair or giving Brandon a manni-peddi.  Even though friendships are often forged through the pools of sweat and blood at the gym that extend beyond, the foundation for our community resides within these four walls on those chalk laden mats.   

Our community is built day-in & day-out when you push yourself to your absolute limit.  The idea that the person next to you is as screwed up as you to put their-self through the pain of the daily WOD, builds that unique camaraderie embedded in CrossFit.  For some reason there is a special bond created when two people who can’t breathe almost or do vomit together on a daily basis.

It’s seeing the early finishers cheering on those still going, hearing “man you killed it” as a group is recouping, or even the rare “re-finishing” of a movement with someone still going at it that forms the pride people have in the community. My personal favorite however, is seeing someone finally get that movement they have been fighting for and the entire gym just watching in awe as they overcome. It’s this type of attitude that keeps me coming back.

So why am I typing this, where am I going with it, hurry up to the point DL we don’t like to read this much…

My point is more of a challenge.  With the success & growth of CrossFit, it has been and will continue to be hard to keep the grass-roots/family feel where you know everyone. So my challenge to you is find a new (or unfamiliar) face in the crowd at 405, talk to them, cheer them on, give them the experience that made you love CrossFit.