Monthly Archives: September 2013

Monday 9-22-13

3 POS Snatch – work up to 90%, start at 40%, 1 rep each 135-155-165-170 3 X 3 – Pause Back Squat 225-255-275 then: For time: 21-18-15-12-9-6-3 Deadlifts(225/155) Double-unders Pull-ups 13:09 rx

Posted in Crossfit Pride, DEADLIFT, DOUBLE UNDERS, Hang snatch, PULLUPS, Snatch | Leave a comment

Friday 9-20-13

WORKOUT OF THE DAY: A. Review Front Squat B. Front Squat – 15 minutes to establish a new 1 Rep Max 300 PR C. AMRAP in 15 minutes of: 1 Hang Squat Clean(115/75) 1 Round of Cindy(5Pull-ups, 10 Push-ups, 15 … Continue reading

Posted in CLEAN, Crossfit Pride, Front squat, PULLUPS, PUSHUPS, Rope climbs, SQUAT | Leave a comment

Wednesday 9-18-13

Power Snatch – 75% of max x 2 x4 135 Push Jerk(from rack): 75% x 2 x4 185 WOD: 6 Rounds for time of: 5 Ground to Overhead(135/95) 5 Muscle-ups 13:34 rx

Posted in Crossfit Pride, MUSCLE UPS, Snatch | Leave a comment

Tuesday 9-17-13

WORKOUT OF THE DAY: 1 Snatch Pull + 1 Snatch, 85% X 1 X 5 Deload-95 Clean & Jerk – 70% x 2 x 4 Deoad-135 then: AMRAP in 5 minutes of: 5 OHS(115/80) 5 Ring dips 7 Rest 3 … Continue reading

Posted in Clean and jerk, Crossfit Pride, DEADLIFT, Dips, Hanstand pushups, Overhead squat, RUN, Snatch | Leave a comment

Monday 9-16-13

Snatch balance – 15 minutes to find a 1 rep max(record it) 225 Clean Pulls – 5 sets of 3 reps at 95%-100% of 1 rep clean 255 then: 5 Rounds for time of: 250M Row 10 lateral box jumps(over … Continue reading

Posted in Box jumps, CLEAN, Clean pull, Crossfit Pride, Row, Snatch balance | Leave a comment

Saturday 9-14-13

Warm-up: Roll out, Stretch, Run 1 mile WOD: Split Jerk – 15 minutes to establish a 2 RM 255pr 5 X 5 – Snatch Pulls – 85%-90% 185 In teams of 2, complete the whole deck. Share the work, both … Continue reading

Posted in Burpees, Crossfit Pride, Power clean, RUN, Situps, Snatch pulls, Split jerk | Leave a comment

Friday 9-13-13

2RM Hang Snatch – 15 min time limit(from top of knees) 175 PR 2 RM Hang Squat Clean – 15 min time limit(from mid thigh) 245 PR then: 3 Rounds for time of: 50 KB Swings(70/44) 400M Run 15:53 rx

Posted in CLEAN, Crossfit Pride, KB swing, RUN, Snatch | Leave a comment