CrossFit Natural State Strength: July 2013

Wednesday 7/31/13

3 rounds:
800m Run TT (rest as needed for max effort)

Tuesday 7/30/13

Cleans:
Work up to 75%
Below the knee hang:
3x3@75%
3x2@80%
3x1@85%
Mechanics are key. Good pulls every time.
Then
5x1 Clean+below the knee clean+jerk complex @85%.

Thursday 7/25/13

Below the knee hang Snatch:
2x3@75%
3x2@80%
3x1@85%
Snatch Balance
5x1@90%
5x1@95%
then
CFNS WOD

Wednesday 7/24/13

3 rounds for time:

Reverse sled drag 90/70 across parking lot and back
15 burpees

Tuesday 7/23/13

Clean: work up to 75%.
3x3@75%, 3x2@80%.
Clean pull+cln+below the knee hang c&j 4x1@80%.

Monday 7/22/13

BS 6x5@80%
Press 4x3@85%, 4x2@90%, 3x1@95%
Then
4x10 GHD
4x 15 Back ext
4x 10 T2B(strict)

Thursday 7/18/13

Strength times at box are 10:30-4:00pm and 6:30-7:30pm
Hang snatch 4x3@75%(below the knee)
5 C&J @90%
5 attempts at 3RM BS
Then
4x10 GHD
4x15 v-ups with 20#
2x10 T2B

Wednesday 7/17/13

75 burpees
65 Pull-ups
55 Calories on the rower
45 T2B
35 S2OH @ 135/95
25 Wall Ball
15 Hang Power clean 135/95
5 HSPU

Tuesday 7/16/13

DL 3x3@100% of clean max
Clean shrug 3x3@100%
Clean pull 3x3@100%
Hang clean 3x2@75%-85%
Then

5x1 Clean+FS+jerk@85%

Monday 7/15/13

Death by BS@65%.
-once you fail rest an additional minute then conduct the next 2 sets.

Push jerk 8x2@85%
Then
100 ABMAT SU
50 ring dips
30 chin-ups

Friday 7/12/13

BS 10x3@80%
30 HSPU
Then
Death by DU
Ben's going down!

Thursday 7/11/13

Snatch:
work up to 75%,
then
2x3@75%
3x2@80%
3x1@85%
then
5 rounds:
1MU with 5 dips at top
10 Toe through ring
20 ABMAT SU

Wednesday 7/19/13

For time:
50 Bar over burpees
40 Pull ups
30 WB
20 Squat clean (135/95#)
10 Push Press (135/95#)
Run to the gate and back

Monday 7/8/13

OHS 1/1/1/1/1/1/1/1
Then
BS 6x5@70%
Press 10x3@80%
50 T2B(strict)
30 chin-ups

Friday 7/5/13

BS 10x3@75%
Then
100 ring pushups
100 GHD su

Thursday 7/4/13

Snatch: 1/1/1/1/1/1/1

then

Use snatch Max as OHS weight.
8x3

The first OHS must begin with a snatch balance.

"Annie" w/ a twist
50-40-30-20-10
Double unders and ABMAT SU
with 10 slam balls after each set of DU. (50#)
5 burpees every time you break DU.
Then
100 back extensions
50 ring dips
Break up sets as needed.

Tuesday 7/2/13

Cleans:
DL 3x3@80% of clean max
Clean shrug 3x3@80%
Clean pull 3x3@80%

Then

Clean+FS+ Jerk 4x1@80%

Monday 7/1/13

BS 3x20@60% (3min rest between sets)
PP 10x3@70% (1:30 between sets)
50x chin-ups( no less than 10 per set)
100 ABMAT SU

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