Category Archives: Crossfit Pride

Tuesday 11-19-13

Front Squat 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% 135-185-205-225 then: Snatch from the blocks at knee height, 4 x 2 (60%, 70%, 80%, 85%) 105-115-135-155

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Monday 11-18-13

A. Review Back Squat mechanics, start warm-up at 40% B. Back Squat – 1×6 @ 65%, 1×6 @ 70%, 1×4 @ 75%, 1×4 @ 80% 185-225-245-275 C. 4 Rounds for time of: 10 Power Cleans(115/75) 12 HR Push-ups 15 KB … Continue reading

Posted in Crossfit Pride, KB swing, Power clean, PUSHUPS, SQUAT | Leave a comment

Tuesday 10-22-13

“Running Christine” 3 Rounds for time of: 400m Run 12 Deadlifts(BW) 21 Box Jumps(24/20) 10:55 rx (205)

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Tuesday 10-15-13

Push Press – 3 x 3 @ 65%, 3 x 2 @ 70%, 3 X 2 @ 75% 155-165-175 then: AMRAP in 10 minutes of: 3 Hang Power Cleans(135/95) 3 Pull-ups 6 HPC 6 Pull-ups etc. adding 3 each round … Continue reading

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Monday 10-14-13

A. Review Front Squat & Power Jerk B. Front Squat to Power Jerk – 3 x 3 @ 75%-80% of Jerk 185 cleaned from floor C. 5 Rounds for time of: 5 Power Cleans(115/75) 5 Shoulder to OH 10 Lateral … Continue reading

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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