Category Archives: DOUBLE UNDERS

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 Advertisements

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Wednesday 9-11-13

Snatch – 70% – 1-1-1-1-1 135 Clean & Jerk – 75% 1-1-1-1-1, 80% 1-1-1 205-225 5 Rounds of: 30 secs. on, 30 secs off: Toes to bar then: “Annie” 50-40-30-20-10 Double-unders Sit-ups 6:45 rx

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Monday 9-8-13

WORKOUT OF THE DAY: Snatch from above knee – 65% – 1 x 7 135 Back rack Jerk – 3 x 2 @ 75% of max 225 then: 5 Rounds for time of: Sled push – 25M(90) 30 Double-unders Run … Continue reading

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Saturday

Warm-up – Run 1 mile WORKOUT OF THE DAY: Snatch – 80% – 1 rep x 7 sets 155×5-165×2 Clean & Jerk – 80% – 1 rep x 7 sets 205 Then: In teams of 2 complete the following for … Continue reading

Posted in Clean and jerk, Crossfit Pride, DOUBLE UNDERS, KB swing, PULLUPS, RUN, Snatch, THRUSTER, Toes to bar | Leave a comment

Tuesday 9-3-13

Front Squat: 1 x 5 – 60% 1 x 5 – 65% 1 x 5 – 65% 1 x 5 – 70% 175-185-185-205 cleaned from floor then: AMRAP in 12 minutes of: 10 Power Snatches(95/65) 30 Double-unders 7+7rx

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Monday 8-26-13

Back Squat: 1 x 5 – 70% 1 x 5 – 80% 1 x 2 – 85% 1 x 3 – 90% 1 x1 – 100% 235-275-285-305×2-335(f) then: 4 Rounds for time of: 6 Deadlifts(75% of your 1 rep max)-325 … Continue reading

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Monday 8-19-13

WORKOUT OF THE DAY: Back Squat: 1 x 6 – 70% 1 x 6 – 80% 1 x 3 – 90% 1 x 2 – 95% 235-275-300-320(1-1) then: 5 Rounds for time of: 510M Run(400M +100M +run into the gym … Continue reading

Posted in Burpees, Crossfit Pride, DEADLIFT, DOUBLE UNDERS, Hanstand pushups, RUN, SQUAT | Leave a comment