Training 1/27-2/3 2014

I will be out of town, yes again at the LA Fit Expo handing out supplements for 360 Cut along with coach Kalle beck so I'm going ahead and posting for next week. I will not be back til Monday evening, hope everyone is doing well! This coming few weeks there will be a lot of testing of odd things and many repeat workouts to prepare us for the 2014 Crossfit open. Have a great weekend!




CF 2 Strength

Monday-Backsquat 83%x5x5 (add weight on last set if able -no missed reps)

Tuesday-3 PoS Clean pause at pos 3 and 2 for 1 seconds then clean from PoS 1 - 65%x4 sets 70%x4 Sets

Wednesday-3 PoS Snatch pause at pos 3 and 2 for 1 seconds then snatch from PoS 1 - 65%x4 sets 70%x4 Sets

Thursday-Bench 3-3-3-3-3

Friday-Push Press 70%x5x5

Saturday-Backsquat 2RM (Saturday)




CF 2 Conditioning

Monday-For time 30 Pull ups 30 thrusters 95/65 30 lateral burpees (over bar) 60 Double unders

Tuesday-3 Rounds for time 10 Clean and jerks 135/95(any variation) 20 Box jump overs

Wednesday-For Time 100 Overhead squats 95/65 everytime you drop the bar 5 Push ups

Thursday-21-15-9 Hang clean / Burpees - 50 Double unders between each round(power acceptable)

Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set

Saturday-TBA




CF 1 Strength

Monday-Backsquat 5x5 add 5lbs from last 5x5

Tuesday-Clean From Hang

Wednesday-Snatch from hang

Thursday-Same as CF2

Friday-Push Press 5-5-5-5-5 no misses all good reps

Saturday-Strength Make up




CF 1 Conditioning

Monday-For Time 30 pullups/ring rows 30 DB Thrusters 30 Burpees 120 single unders

Tuesday-3 Rounds for Time 12 DB Clean and jerks 20 box overs

Wednesday-Same as CF 2

Thursday-21-15-9 DB Hang Squat cleans / Burpees 25 Single unders between each set

Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set

Saturday-TBA