Monthly Archives: March 2017

Week in Review for March 13 to March 19 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – Split Squats –
Wednesday – – –
Thursday – Dumbbell Press
Dumbbell Rows		 –
Friday – – –
Saturday –  Overhead Squats –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday WG Power Cleans
Toes to Bar
Dips		 Task
Wednesday – – –
Thursday MGW Handstand Pushups
Burpee Box Jumps
Front Squats
Pullups		 Time
Friday M Run Task
Saturday – – –
Sunday MGW Deadlifts
Row
Handstand Pushups
Sandbag Thrusters		 Task

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Split Squats then Squat Cleans, Dips, Toes to Bar

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Every 3 minutes for 12 minutes do the following increasing weight per round.

  • 4 x Bulgarian Split Squats with bar in Front Rack per side

Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.

  • 3 x Power Cleans

Then for time do 15-12-9 of

  • Power Cleans @ 125lbs/57kg
  • Dips
  • Toes to Bar

Results:  For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets.  For the metcon finished in 9:47.

Week in Review for March 6 to March 12, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday –  – –
Wednesday W Snatch EMOM
Thursday – – –
Friday W Back Squat EMOM
Saturday G L-Sit
L-Hang
Superman		 Task
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday M Run Task
Tuesday – – –
Wednesday WM Snatch
Burpees
Row
Kettlebell Swings		 Time
Thursday –  – –
Friday M Double Unders
Dumbbell Thrusters
Pullups		 Task
Saturday M Row 5k Task
Sunday WG Snatch
Overhead Squat
Pullups		 Time

Crossfit Games Workout 7.3 Scaled

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.