CrossFit Power Performance

Saturday 5/25/2013

Alicia Drew — Sat, 25 May 2013 02:00:10 +0000

function

push up – 2 min max

rest 10 sec

squats – 2 min max

rest 10 sec

chin ups- 2 min max

rest 10 sec

sit ups – 2 min max

rest 10 sec

lunges – 2 min max

rest 10 sec

ring dips max - 2min

20 min z1 run outdoors

being

A. Push jerk; 2 reps on the min for 10 min @70% 1rm

B. Muscle ups; 3 reps on the min for 12 min

push up – 2 min max

rest 10 sec

squats – 2 min max

rest 10 sec

chin ups- 2 min max

rest 10 sec

sit ups – 2 min max

rest 10 sec

lunges – 2 min max

rest 10 sec

ring dips max - 2min

Friday 5/24/2013

Alicia Drew — Fri, 24 May 2013 02:00:28 +0000

function

A. Hang squat clean; build to a 3rm

B. TnG power snatch 5, 5, 5; rest 2 min

3-2-1-2-3-2-1-2-3

Back squat 80% 1rm

Power clean 80% 1rm

being

A. Power snatch from high blocks; build to a max

B. Squat clean clusters 1.1.1×4; rest 20 seconds/rest 3 min

C. Snatch pulls; 2, 2, 2; rest 3 min

Row 1k for time

Thursday 5/23/2013

Alicia Drew — Thu, 23 May 2013 02:00:27 +0000

Rest/Skill/Make-up/Benchmark Day

Wed 5/22/2013

Alicia Drew — Wed, 22 May 2013 02:00:21 +0000

function

Sled sprints; 100m @95%

full recovery

x10

(rest minimum 6 minutes bw sets 5/6)

being

Row 30 seconds @85%

row 30 seconds @50%

x10

Airdyne 30 seconsd @85%

airydne 30 seconds @50%

x10

Run 30 seconds @85%

Run 30 seconds @50%

x10

Tuesday 5/21/2013

Alicia Drew — Tue, 21 May 2013 02:00:40 +0000

function

A. Weighted chin up; 2, 2, 2, 1, 1, 1; rest 2 min

B. Amrap sets of 3 unbroken strict chin ups in 3 min; rest 3 min x2

C. Strict toes to bar; amrap unbroken x3; rest 2 min

D. Side planks; AMSAP unbroken x3/side; full recovery bw sides

being

A. Push jerk; build to a 3rm

B1. Weighted dip; 4-6×5; rest 2 min

B2. Supinated weighted chin up; 3-4×5; rest 2 min

C. Amrap unbroken strict hspu; rest 30 sec x10

5 rounds for time:

10 unbroken knees to elbow

10 box jumps 30/24″ (step down)

StrongMan:

A) work up to 1 RM clean and jerk. Choose regular bar, axle, keg or log.

B)15 Minute Amrap

5 Back Squats(pick your weight, should be heavy but quick)

10 Ring pushups

15 KB swings at 53/35

Monday 5/20/2013

Alicia Drew — Mon, 20 May 2013 02:00:28 +0000

function

A1. Good morning 12-15×4; rest 30 seconds

A2. Push press 12-15×4; rest 30 seconds

A3. Weighted back extensions 10-12×4; rest 30 seconds

A4. Bench press 10-12×4; rest 3 min

being

A. Thruster; build to a tough single

B. Drop to 80% of A and perform 2 reps on the min for 10 min

C. Hang squat snatch from below the knee 2, 2, 2; rest 3 min

5 TnG squat clean

Sprint 100m @95%

rest 3-5 min

Sunday 5/19/2013

Alicia Drew — Sun, 19 May 2013 02:00:39 +0000

Rest/Skill/Make-up/Benchmark Day

Saturday 5/18/2013

Alicia Drew — Sat, 18 May 2013 02:00:33 +0000

function

Outdoor bike ride:

60-120 min @z1 pace

being

10 rounds for time:

10 CTB chin ups

10 ring dips

15 sit ups

Friday 5-17-2013

Alicia Drew — Fri, 17 May 2013 02:00:57 +0000

function

A. Front squat clusters 3.3.3×5; rest 20 seconds/rest 3 min

B. Snatch grip RDL 8-10×4; rest 2 min

3 rounds for time:

20 power clean 95/65#

60 double-unders

being

A. Squat snatch; build to a max

B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min

C. Clean pulls; 3, 3, 3; rest 3 min

50-40-30-20-10

Wall balls

Unbroken double unders

Thursday 5/16/2013

Alicia Drew — Thu, 16 May 2013 02:00:17 +0000

Rest/Skill/Make-up/Benchmark Day