Workouts for Week of Aug 24th - 29th

August 23, 2015

Our Downtown SMAshdown is August 29th. Click here for more info!

 

The above chart should be helpful in understanding what we mean when we say to push to a certain percentage of effort or to keep effort under a certain level.

Every day and every workout/lift should NOT be level 10 max efforts!

 

Monday

10:00 for -- 5X1 Paused Snatch First Pull + 1 Paused Snatch
(3 count pauses at knee & in bottom)
– aim for 85-90% 1RM

10:00 for -- 5X2 Push Jerks
(with 3 count hold in landing position) + 2 Jerk Grip OHS
– work to a max for the complex

10:00 AMRAP of:

Modest Mouse:
6 Push Press 75/55#
8 Hang Power Snatches 75/55#
400' Shuttle Run (50' sections)

Adapting & Aspiring:
6 Strict Handstand Push-ups or Hstd Wall Walks
8 Hang Snatches (power or full) 95/65#
400' Shuttle Run (50' sections)

Competitive Edge:
6 Strict Deficit HSPU 4/3″
8 Hang Snatches (full) 115/75#
400′ Shuttle Run (50′ sections)

On Your own time:
*Perform as slowly as possible*
3 Strict Muscle Ups
OR
9 Strict Pull Ups
- Band if needed -

 

Tuesday

10:00 for -- 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – aim for 85-90% 1RM

10:00 for -- 5X2 Push Jerk Behind The Neck In Split + 1 Split Jerk (with 3 count overhead hold in all splits) – work to a max for the complex *from rack

8:00 AMRAP at a moderate intensity (70% RPE):
40 6″ Target Burpees
40 Thrusters 65/45#

- Rest 2:00 -

4:00 AMRAP (all out effort) of:
10 6″ Target Burpees
10 Thrusters 65/45#

On your own time:
4X8 Weighted GH Raise – heaviest possible

 

Wednesday

5-count Descent Front Squats:
1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90%
– based on 1rm Front Squat, rest 90 sec.

For Time, 15:00 cap:

Modest Mouse:
40 Kettlebell Sumo Deadlift High Pull 53/35#
30 Rig Candlesticks
20 Wall Balls
10 Power Cleans 95/65#
10 Seated Rope Climbs

Adapting & Aspiring:
50 Kettlebell Sumo Deadlift High Pull 53/70#
40 Rig Candlesticks
30 Wall Balls 20/14#
20 Power Cleans 115/75#
10 Muscle-Up Transitions

Competitive Edge:
60 Calorie Row
50 TTB
40 Wall Ball 20/14# (women 9′ target)
30 Power Cleans 135/95#
20 Muscle-Ups or Transitions

on your own time:
accumulate 1:30 in hollow hold
accumulate 1:30 in arch hold

 

Thursday

For Time:
400 Meter Backwards Run

*Pace for Perfection*
3 Rounds:
10 Deadlifts #
:30 Plank Hold
10 Front Rack Back-step Lunges #

- Rest 2:00 -

*Pace for Perfection*
3 Rounds:
10 Deadlifts #
:30 Ring Support Hold
10 Back Rack Step Lunges #

For Time:
400 Backwards Run

# @ 50% Front Squat Max

 

Friday

CrossFit Girl WOD “Cindy”

20:00 AMRAP of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

On your own time:
3x:30 Headstand Holds

6:00 EMOM
1 Power Clean + 2 Push Jerks
@ 65% 1RM C&J (increase each round if you can)
10 Lateral Hops Over The Bar

 

Saturday - NO 9AM CLASS

2015 Downtown SMAshdown for Arms for Asher

A fundraiser event for awareness, fitness, and fun!

Come and enjoy the community even if you have not registered! 

Raffles, food, and fun for everyone. 

 

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