SATURDAY-04/02/16

A) PRIMER

walking lunge the length of the gym

30 sec belly to wall HS hold

10 HSPU

10 barbell Front squats

5 barbell press

8 kipping pull-ups

8 Hang Squat Clean 65/45 lbs.

8 Push Press 65/45 lbs.

6 pull-ups

6 Hang Squat Clean 95/65 lbs.

6 Push Jerk 95/65 lbs.

B) GYMNASTICS

10 sets 1 MU + 3 Ring dip, so 4 total per set, if you fail move on the to next set. Rock bottom on the dip

C) CONDITIONING

3 rounds of:

2 minutes to complete 400m run + ME DU

1 minute: Max Push Jerk 95/65 lbs.

1minute: max pullups

1minute: Hang squat clean 95/65 lbs.

– rest 5 minutes between-

FRIDAY-04/01/16

STARTING MONDAY APRIL 4TH ALL WORKOUTS WILL BE POSTED AT WWW.CROSSFITTAKEOVER.COM

A) PRIMER

Row 1k easy

3 cycle burgenger

30/ side plank

run 400m

15/side plank

row 500m fast

1 cycle burgener

B) CLEAN & JERK

6 complexes with at least 3 warm-up sets of 1 Clean + 1 Front Squat + 1 Push Jerk

C) CONDITIONING

3 rounds for time:

1k row

Run 800m

D) MIDLINE

3x Max time Plank w/ 45lb plate

 

WEDNESDAY – 3/30/16

STARTING MONDAY APRIL 4TH ALL WORKOUTS WILL BE POSTED AT WWW.CROSSFITTAKEOVER.COM

A) PRIMER

assault bike/row 5min

banded walk all four ways, forward, back, left, right w/ 4 squats each

3 rounds of:

3 rope pullups

10 push ups

10 barbell squats

B) SQUATS

3,3,3,3,3, rest 3 minutes between sets

C) HERO WOD

“SISSON”

20 minute amrap with a 20lb vest

1 Rope Climb

5 burpees

200m run

D) MIDLINE

Barbell Good morning 7×3 @30-40%1RM Front squat

TUESDAY-3/29/16

A) PRIMER

2 lap easy run

10 cossack squat per side

1 cycle burgener

8 cossack/side

30 DU

1 lap run medium

10 box jump

1 cycle burgener

B) SNATCH WORK

10 EMOM of:

1 Power Snatch + 1 Hang Power Snatch

start at 50% 1RM Snatch add no more than 5lbs per set

C) METCON

For time:

1k row

40 GHD sit-ups

80 Double Unders

800m run

20 T2B

40 Box Jumps 24/20″

Wednesday 3/23/2016

A) Primer

jog 1 mile

10 cossack squat

5 chin ups

7 box over jump

10 cossack squat

5 chin up

7 box over jump

B) Pull-ups

4 sets of: 5 strict pullup + ME or 15 c2b whichever is fewer

C) Metcon

21-15-9

Push jerk 155/105

OH WL 45/25lb plate

burpee to 6″ target

Tuesday 3/22/2016

Primer

assault bike 3-5 min

2 cycle burgener warm up

2 rounds:

15 burpee

10 box jump 24/20

5 v-up

 

B) Front Squat

5×4 @70% 1RM pause 3 sec at the bottom

 

C) Metcon

20 Min EMOM, 30 secs work/30 sec rest

  1. Ring dip

  2. V-up

  3. DB snatch 70/55

  4. airdyne

  5. ring row