tag:blogger.com,1999:blog-66699073043571011792024-03-12T19:12:02.915-07:00CrossFit KoP Competitor ProgrammingAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.comBlogger32125tag:blogger.com,1999:blog-6669907304357101179.post-40810052560489888302014-11-09T17:37:00.001-08:002014-11-09T17:38:00.751-08:00W.O.D 11.9.14<b>Oly:</b><br />
Clean and Jerk -<br />
Build every 90 seconds until you hit a max (max 15 minutes) then drop to 70% and do a max set with out dropping the bar.<br />
<b>Strength:</b><br />
Press: Heavy week. 50x4, 60x3, 70x3, 75x2, 80x2, 85x1, 88x1, 91x1, 93x1. Rest 75s between sets. Then 93x1 for five to 7 singles, resting 60s between each rep. After that, put 100% of your best press on the bar and power jerk it overhead. Then lower it with a 3-second controlled descent, for 3 sets of 3.
<br />
<b>WOD:</b><br />
5 Rounds of:
10 (2fer) High Double Dip Wall Balls...20/14 pounds...12/10 feet
20 GHD Sit-ups
30 Double Unders
2min Rest<br />
<b>Skill: </b><br />
Muscle UP on the RingsAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-24502919660401454822014-09-13T19:59:00.000-07:002014-09-13T19:59:18.623-07:00W.O.D. 9.13.14Warm up:<br />
1000 meter Row<br />
<br />
Oly:<br />
Jerk skill transfer exercises<br />
One clean 2 Jerks EMOM for 10 Minutes (build)<br />
<br />
Strength:<br />
Back Squat<br />
<br />
WOD:<br />
9 Min AMRAP<br />
15 Snatches 45/75#<br />
15 WB sit ups (14/20)<br />
EMOM 2 GI Janes<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-2048812425349725052014-09-12T19:54:00.000-07:002014-09-13T19:56:18.888-07:00W.O.D. 9.12.14Strength:<br />
Press - find a 1 RM<br />
<br />
12 minute AMRAP:<br />
20 SDLHP<br />
10 Shoot Throughs<br />
20 Pull-ups<br />
40 Double Unders<br />
<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-6866819228608575392014-09-11T20:04:00.000-07:002014-09-13T20:04:48.740-07:00W.O.D 9.11.14<span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">Partner A does 10 Dubs and 10 Situps</span><br />
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Partner B does 10 Dubs and 10 Situps</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Partners A and B split 10 DB Snatches AHAW (no arm switching required) (50#-ladies)</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Partner A does 20 Dubs and 20 Situps</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Partner A does 20 Dubs and 20 Situps</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Partners A and B split 20 DB Snatches AHAW</div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
etc. </div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
15 minute cap.</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-24946138151245936492014-09-08T20:01:00.000-07:002014-09-13T20:02:21.679-07:00W.O.D. 9.8.14Olympic Lifting<div>
Snatch</div>
<div>
Clean and Jerk</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-55446433645021653512014-09-06T20:09:00.003-07:002014-09-13T20:02:51.725-07:00W.O.D. 9.6.14<div style="text-align: center;">
<div style="text-align: left;">
<b>Warm Up:</b></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
2 x 100 Double Unders</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<b>Olympic: </b></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
10 Minutes EMOM of:</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
2 Power Cleans</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
1 Jerk</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
(build)</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<b>Strength:</b></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
3x6 Deadlift</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
3X6 Strict Pull-ups</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
3x6 Back Squat</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<b>WOD:</b></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
Partner Mash-up</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
12 Minute AMRAP</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
15 KBS 53/70#</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
5 Burpee Box Jumps 20/24"</div>
</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com2tag:blogger.com,1999:blog-6669907304357101179.post-80058685428870178052014-09-04T20:12:00.000-07:002014-09-13T20:03:06.896-07:00W.O.D. 9.4.14<div style="text-align: center;">
<div style="text-align: left;">
KoP WOD:</div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
4 Rounds of: </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
3min AMRAP of: </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
10 Toes to Bar </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
20 Double Unders </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
10 Snatches...95/65 pounds </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
2min Rest between rounds </div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
<br /></div>
</div>
<div style="text-align: center;">
<div style="text-align: left;">
Record total Reps </div>
</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-21230812360054047402014-08-30T09:20:00.001-07:002014-09-06T20:07:15.207-07:00W.O.D. 8.30.14<b>Warm Up:</b><br />
2X500 Row (1:00 Min Rest between)<br />
<br />
10 Minute EMOM<br />
3 Power Snatch<br />
start at 50% and build<br />
<br />
<b>Frantasy 2: </b><br />
20 Thrusters 75/115<br />
20 Pull-ups<br />
20 Thrusters 95/135<br />
20 Chest To bar Pull-ups<br />
20 Thrusters 115/165<br />
20 Bar MU<br />
<br />
<b>AMRAP in 9 Minutes:</b><br />
3 Muscle UPs<br />
9 Back Squats (95/135)<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-69564750618946558022014-08-28T09:23:00.000-07:002014-08-30T09:25:26.147-07:00W.O.D. 8.28.14Clean and Double Jerk<br />
10 @ 80-90%<br />
<br />
Pause Back Squat<br />
7x3 @ 75%<br />
<br />
Teams of two alternating rounds<br />
9 Box Jumps (20/24")<br />
6 HPC 125/185<br />
3 Toes to Bar<br />
<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-56838733661007812772014-08-25T09:26:00.000-07:002014-08-30T09:27:32.999-07:00W.O.D. 8.25.14Olympic Lifting<br />
<br />
Snatch<br />
Clean and JerkAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-65760974446039535432014-08-23T09:28:00.000-07:002014-08-30T09:30:36.559-07:00W.O.D. 8.23.142 x 18<br />
Back Squat<br />
Pull-ups<br />
<br />
1500 M row<br />
EMOM<br />
2 Burpee Box Jumps<br />
and<br />
3 Toes to Bar<br />
<br />
Skill<br />
:60<br />
Hand Stand Walk<br />
L Sit Ring hold<br />
<br />
3 Rounds for time<br />
3 Squat Snatches (95/105/115) (135/155/185)<br />
6 Burpees over the Bar<br />
9 Chest to Bar PullupsAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-6450887880567448442014-08-21T09:34:00.000-07:002014-08-30T09:34:32.231-07:00W.O.D. 8.21.1410,8,6,4,2<br />
Clean and Jerk (110/165)<br />
GHD Situps X3<br />
Double Unders x5<br />
<br />
2X18<br />
Deadlift<br />
Pull-ups<br />
Shoulder PressAimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-18230914954922668072014-08-18T09:39:00.000-07:002014-08-30T09:39:58.602-07:00W.O.D. 8.18.14Every 2 Min for 10 Mins (5 sets)<br />
1 Muscle Snatch (build)<br />
<br />
Every 2 Min for 10 Mins (5 sets)<br />
1 Power Snatch (build)<br />
<br />
Every 2 Mins for 10 Mins (5 sets)<br />
1 Squat Snatch (build)<br />
<br />
Every 2 Mins30sec for 20 Mins (8 sets)<br />
Back Squat or Front Squat<br />
6 @ 60%<br />
4 @70%<br />
2 @ 80%<br />
6 @70%<br />
4@ 80%<br />
2@90%<br />
4 @80%<br />
4@ 80%<br />
<br />
12 Min AMRAP<br />
6 HSPU<br />
12 Heavy Russian KBS<br />
(A - 6+5 HSPU)<br />
(M- 2+2 HSPU)<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-67140412994646913912014-08-16T07:32:00.002-07:002014-08-30T09:16:03.092-07:00W.O.D. 8.16.14Deadlift<br />
3-3-3-3-3<br />
<br />
Weight Vest WOD<br />
10 Seated box jumps (17" to 24/30)<br />
100 Meter Row<br />
9 Seated box jumps (17" to 24/30)<br />
200 Meter Row<br />
8 Seated box jumps (17" to 24/30)<br />
300 Meter Row<br />
7 Seated box jumps (17" to 24/30)<br />
400 Meter Row<br />
6 Seated box jumps (17" to 24/30)<br />
......etc<br />
to<br />
1Seated box jumps (17" to 24/30)<br />
1000 Meter Row<br />
<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-23719680619077753552014-08-16T07:30:00.001-07:002014-08-16T07:30:36.569-07:00W.O.D. 8.14.14<div style="text-align: center;">
45-35-25-15</div>
<div style="text-align: center;">
KBS 70/53</div>
<div style="text-align: center;">
Calorie Row</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
(10 Shoot Throughs and 1 Minute Rest after each set)</div>
<div style="text-align: center;">
<br /></div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-85423525696195765632014-08-03T19:45:00.001-07:002014-08-03T19:45:14.444-07:00W.O.D. 8.2.14Sprint 100 M every 45 seconds for 9:00 Minutes<br />
then directly into<br />
3 Rds for time of<br />
12 Back Squats (135/205#)<br />
12 KTE<br />
<br />
2 x 20 GHR<br />
2 x 20 Reverse Hyper<br />
<br />
AMRAP in 7 Minutes<br />
2 legless rope climbs<br />
6 Ring Dips<br />
<br />
AMRAP in 90 seconds<br />
Deadlift 225/155#Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-51426456650787637862014-07-30T08:43:00.000-07:002014-07-31T08:44:52.011-07:00W.O.D. 7.31.14Run 400 Meters<br />
10-1 Deadlifts (155/225#)<br />
1-10 Muscle Ups<br />
Run 400 Meters<br />
<br />
25 Minute Cap<br />
<br />Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-88715545365108363602014-07-28T19:40:00.001-07:002014-07-28T19:45:31.263-07:00W.O.D. 7.29.14<span style="font-family: sans-serif; font-size: x-small;">Oly:</span><br />
<span style="font-family: sans-serif; font-size: x-small;">Snatch + Hang 2 Doubles 50-69%</span><br />
<span style="font-family: sans-serif; font-size: x-small;">Snatch + Hang 2 Doubles 70-79%</span><br />
<span style="font-family: sans-serif; font-size: x-small;"></span><br />
<span style="font-family: sans-serif; font-size: x-small;">Heavy Single</span><br />
<span style="font-family: sans-serif; font-size: x-small;"><br />For time:<br />Row 1000m <br />100 Push Jerk <br />100 OHS <br />Run 800m (the weight on the OHS should be at least 115 for guys)</span>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-54151360807077080992014-07-24T19:24:00.004-07:002014-07-24T19:25:11.706-07:00NO SATURDAY CLASS<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtiYv9Xz4OWZIUnY-_WtpnVb3T7DRvYyOlddzfiXjWmH-Dqg4gqwoJQ0y6eyHHJ3-UOLrCAfZtSBOr_M3sSLWWEsZu37w3QQivtkzYgsl0kV3GSdAx1tVIrFbfd0n8Phk_SMfGhpuv90Y/s1600/brawl+photo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtiYv9Xz4OWZIUnY-_WtpnVb3T7DRvYyOlddzfiXjWmH-Dqg4gqwoJQ0y6eyHHJ3-UOLrCAfZtSBOr_M3sSLWWEsZu37w3QQivtkzYgsl0kV3GSdAx1tVIrFbfd0n8Phk_SMfGhpuv90Y/s1600/brawl+photo.jpg" height="320" width="320" /></a></div>
<br />
There will be no Saturday 7AM competitors class due to the Brawl in the Burbs, please come out to support your athletes!</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-4225996158289239542014-07-24T19:19:00.003-07:002014-07-28T19:40:45.293-07:00W.O.D. 7.24.14<b>Clean & Jerk </b><br />
2 doubles @ 50-69%
<br />
2 doubles @ 70-79%
<br />
4 singles @ 80%
<br />
<br />
<b>2 Position Clean Pull </b><br />
Double @ 70%
(floor then hang) <br />
Double @ 80%
<br />
Single @ 90%
<br />
Single @ 100%Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-87827025525414183962014-07-24T19:18:00.000-07:002014-07-24T19:18:11.266-07:00W.O.D. 7.21.14<b>Oly:</b><br />Snatch Plus Hang Snatch <br />2 doubles @ 50-69%
<br />2 doubles @ 70-79%
<br /><br />Snatch 4 singles @ 80%<br />
<br />
<b>Strength:</b><br />Front Squat 21 rep maxes....<br />
<br /><b>Skill:</b><br />
Muscle Up Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-63203284346741091012014-07-17T18:44:00.000-07:002014-07-24T19:24:04.393-07:00Saturday Special--7.19.14<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrClegMBtQqNu4U19bh9NyFO9gvF5tMEnF9ndY2WRD9nnVrwv5xFolRh4xe770xJk7Gk8p8BqUt-jC8oC57shQoY1ZZX8x55BXpFL3hemPLqwKMHDNrDhO4jtbFsJP7oU7ejVuQVz0bGA/s1600/IMG_7150.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrClegMBtQqNu4U19bh9NyFO9gvF5tMEnF9ndY2WRD9nnVrwv5xFolRh4xe770xJk7Gk8p8BqUt-jC8oC57shQoY1ZZX8x55BXpFL3hemPLqwKMHDNrDhO4jtbFsJP7oU7ejVuQVz0bGA/s1600/IMG_7150.jpeg" height="320" width="240" /></a></div>
<br />Run 400 Meters</div>
<div style="text-align: center;">
10 Toes to Bar</div>
<div style="text-align: center;">
20 Power Cleans (95/135)</div>
<div style="text-align: center;">
30 Wallballs (20/14 to 9/10ft)</div>
<div style="text-align: center;">
40 Back Racked Lunges (95)</div>
<div style="text-align: center;">
50 Double Unders</div>
<div style="text-align: center;">
40 Back Racked Lunges (95) </div>
<div style="text-align: center;">
30 Wallballs (20/14 to 9/10ft)</div>
<div style="text-align: center;">
20 Power Cleans (95/135) </div>
<div style="text-align: center;">
10 Toes to Bar</div>
<div style="text-align: center;">
Run 400 Meters<br />
<br />
Work as hard as you can (and get as far as possible) for 5 minutes, rest 3 minutes, start at the beginning work for 10 minutes getting as far as you can, rest for 3 minutes then start again and.....FINISH IT! Record total reps completed each round and then total time from start to finish. </div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com0tag:blogger.com,1999:blog-6669907304357101179.post-86551158543579228832014-07-14T10:21:00.001-07:002014-07-14T10:21:22.656-07:00July - Week 3-- 7.14.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcBcYRJA1VyhmVrcQ_mxP47ahyphenhyphen5CNQa9jL1COnXcExPjtSrkiW7xXNvZ4ZUtjkwZ5nU-pWRfLSCUvNSgzjQ-xhpVPh4qoUmn49n063lcSobQI6u3l2urTTklWs_2vTitqj75_MD4eaS5U/s1600/DSC_0055.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcBcYRJA1VyhmVrcQ_mxP47ahyphenhyphen5CNQa9jL1COnXcExPjtSrkiW7xXNvZ4ZUtjkwZ5nU-pWRfLSCUvNSgzjQ-xhpVPh4qoUmn49n063lcSobQI6u3l2urTTklWs_2vTitqj75_MD4eaS5U/s1600/DSC_0055.JPG" height="213" width="320" /></a></div>
<b><br /></b>
<b>Olympic Lifting</b><br />
Snatch + Hang<br />
2 @ 50-69%<br />
2 @ 70-79%<br />
<br />
Snatch 4 X1 @ 80%<br />
<br />
<b>Team WOD:</b><br />
10 Rounds of<br />
7 WallBalls 20/30 to 9/10 ft<br />
7 HSPU<br />
7 Hang Power Cleans (95/135#)<br />
7 GHD Sit-ups<br />
<br />
Athlete A completes one round then tag the next athlete.Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com3tag:blogger.com,1999:blog-6669907304357101179.post-6645815304173837792014-07-10T18:24:00.000-07:002014-07-10T18:24:41.187-07:00July Week 2<style>
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We have been doing the strength pyramid for awhile now.<span style="mso-spacerun: yes;"> </span>I am hoping that everyone is starting
to fail on the high reps and is beginning smaller sets.<span style="mso-spacerun: yes;"> </span>If not, that is also good because it
means that you are way stronger than you thought.<span style="mso-spacerun: yes;"> </span></div>
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I want to do the 20 rep maxes for 3 more weeks but if you
can, start to increase the number of times you do it per week.<span style="mso-spacerun: yes;"> </span>I would ideally like 3 times per week
for each lift.<span style="mso-spacerun: yes;"> </span>This will assure
that you are getting volume and also getting to lower rep sets.<span style="mso-spacerun: yes;"> </span></div>
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21 x snatch grip dead, snatch grip behind the head press,
front squat, bench press</div>
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Normally, you would start a program with higher power output
exercises and we will do that in 3 weeks.<span style="mso-spacerun: yes;">
</span>For now, I want you to work on Olympic lifts in a fatigued state because
most of the time, you will be doing them in a fatigued state.<span style="mso-spacerun: yes;"> </span></div>
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Put blocks at your knees and do 3 clean pulls and then one
full clean.<span style="mso-spacerun: yes;"> </span>Do five sets of this
all at the same weight.<span style="mso-spacerun: yes;"> </span>Use 80% of
your 1RM.<span style="mso-spacerun: yes;"> </span></div>
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METCON 1:<span style="mso-spacerun: yes;"> </span>50
OHS (135/95)</div>
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METCON 2: 150 Wall balls (all to 10), 90 double unders, 15
muscle ups (15 minute cap)</div>
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METCON 3: JT (21-15-9) HSPU-ring dips-puships (15 minute
cap)</div>
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Lets work on grip strength…every red light you are at all
week, squeeze the wheel at tightly as you can until it turns green.<span style="mso-spacerun: yes;"> </span></div>
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20 minutes practicing skill work related to gymnastics
(L-sit, strict HSPU, strict MU, pistols)</div>
Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com1tag:blogger.com,1999:blog-6669907304357101179.post-1206187439357380962014-07-03T19:55:00.002-07:002014-07-14T10:21:50.915-07:00Time Killer---July Week 1<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOMPmlOZVOuXzCcIOtF_Z5qlm6MrYNmPBHz6BYEwjbT_3LrAgBcvobg-yMYKb8AqJKp5cNBcFeHMuelU2p0P-fvXXUCIhQWdX8g57fVmJOklLZXBOQNgOAWdErCh2BpcygHepKIyBvd0/s1600/CrossfitOakdale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLOMPmlOZVOuXzCcIOtF_Z5qlm6MrYNmPBHz6BYEwjbT_3LrAgBcvobg-yMYKb8AqJKp5cNBcFeHMuelU2p0P-fvXXUCIhQWdX8g57fVmJOklLZXBOQNgOAWdErCh2BpcygHepKIyBvd0/s1600/CrossfitOakdale.jpg" height="320" width="320" /></a></div>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;"><br /></span></span>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">Continue with your 21 Rep Maxes, when you fail move to 15's.</span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;"><br /></span></span>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">then...</span></span><br />
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;"><br /></span></span>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">With a running clock:</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">3 rds for time:</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">400 m run</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">14 dumbbell snatch (70/53)</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">7 bar muscle-ups</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">rest until clock on 25 minutes</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">250 double unders</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">25 squat clean (185/125)</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">rest until clock hits 50</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">4 rds of </span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">15 calorie row</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">10 burpees over rower</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: sans-serif; font-size: x-small;">5 jerks (185/125)</span></span><span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span>Aimee Lyonshttp://www.blogger.com/profile/18283196738516073410noreply@blogger.com5