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-03/16/16

A) PRIMER

4 rounds

10 calorie airdyne

10 russian swing 2/1.5

10 barbell thruster

5 burpees

B) SUMO DEADLIFT

Work up to 5RM Sumo Deadlift in 3 attempts

C) METCON

30 Burpee over the bar

30 Thrusters @135/95

20 burpee over the bar

20 Thrusters @135/95

10 Burpee over the bar

10 Thrusters @135/95

D) ACCESSORY

4×8 Strict glute ham raise

Saturday 3/12/2016

A) Primer

Warm-up as needed, rest your forearms/grip!

 

B) Team Metcon

Teams of 2, alternate rounds for 3 rounds each of:

10- Strict pull-ups

30- Air Squats

-then, 3 rounds each of:

400m run

15 OHS 95/65

-then, 3 rounds each of:

10- 1-arm KB Push Press, each arm, 1.5/1pd

20- Cal Assault Bike