Author Archives: Shanna

141125 Tuesday “Lamp”

10675761_10102931148017904_675873770535828718_n

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Stone 2 Shoulder + Squat,

T-Push-up.

Box Step-up w/KB,

C2B Pull-up (Strict Rnd 1).

Strength Development

Take 16 Minutes to alternate between A1/2: NTE 5 Rounds.

A1. : Sumo Deadlift ( x 4-8)

A2. : Front Leaning Rest (Rings) ( x 40-60s)

WOD

Lamp (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

10 Goblet squat (Moderate NTE 16/24kg)

20 Box Step-ups w/KB

30 Double Unders
This workout was last completed on Friday 121207.

141124 Monday

BioFeedback Lecture Group from Saturday.

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-12:

Thruster,

C2B Pull-up (Strict),

Sumo Good Morning,

Axle F/R Walking Lunge.

Strength Development

Spend 18 Minutes alternating b/w A1/2:

A1.: Paused 1-arm Waiter’s Squat (x 6-10/arm)

A2. : Bent Over Row (@21X1; 8-12)

WOD

C. : Bryson (Time)

400m Row

10 Thrusters (60-70% of a multi-rep max NTE 115/75lbs)

300m Row

10 Thrusters

200m Row

10 Thrusters

100m Row

10 Thrusters

141122 Saturday Everyday Warrior Wk 3

1598748_10102912666874264_8123162462036577997_o

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

Snatch Press-under,

1-arm DB High-pull,

High Box Jump (Step Down),

Side Plank 60s/side.

Strength Development

Complete A then choose either B1, B2 or B3 for the second part.

A.: Shoulder to Overhead (12 Minutes building to a heavy double. )

Utilize push-press, push-jerk or split jerk.

B1. : Overhead Squat (Build to a max )

B2. : Back Squat (Build to a max )

B3. : Front Squat (Build to a max )

WOD

Round & Round (Time)

Block Run to Left

Rest exactly 3 minutes walking

Block Run to Right

Subtract 3 Minutes off overall time.

141121 Friday

10521906_10102927658645634_3602470040315601924_o

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Back Squat,

KBS,

Dip,

Rebounding x 15-25s.

Strength Development

Take 20 Minutes to alternate b/w A1/2.

A1. : Hang Power Clean (x 2-4 TnG as able. )

A2. : 1-arm DB Overhead Squat (x 4-8/arm )

WOD

Jet (Time)

Four Rounds of:

10 Burpees

15 Kettlebell Swings (NTE 32/24 kg)

30 Double-Unders

141120 Thursday

10668854_10102922442798234_5664174524300690681_o

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

1-arm OHS,

Axle Press–>Push-Press

Bent over Barbell Row (2s pause @ chest),

Toes 2 Bar (Strict Rnd 1).

Strength/Skill Development

Spend 16 Minutes alternating b/w A1/2:

A1. : Barbell Box Step-up (x 10-16 alternating )

Barbell on back

A2. : 1-arm DB High-Pull (@ 20X1; 4-8/arm)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 MInutes

400m Row

20 Axle Push-Press (50-60% of a multi-rep max NTE 110/70lbs)

10 Toes 2 Bar
Every 10m on rower is 1 rep for partial rounds.

141119 Wednesday

10306397_10102912675511954_2351375401391090793_n

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Back Squat,

Push-up,

Strict C2B Pull-up,

TnG Power Clean.

Strength/Skill Development

Spend 18 Minutes working between A1/2 NTE 4 Rounds:

A1. : Axle Front-Rack Walking Lunge (x 16-20 Steps )

A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 )

A2.: Muscle-ups (AMRAP Unbroken. )

WOD

Chief (AMRAP – Rounds and Reps)

Complete 3 rounds:

AMRAP in 3 minutes of:

3 Power clean (~70% of multi-rep max NTE 135/95lbs)

6 Push-up

9 Squat

Rest 1 minute b/w rounds. Pick up where you left off.

141118 Tuesday

604132_10102918464790194_4645394635742166709_n

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

Sumo Deadlift,

1-arm DB Press,

Box Jump-Step down,

MB Get-up.

Strength Development

Take 20 Minutes to alternate between A1/2: NTE 4 Rounds.

A1. : Good Mornings ( x 6-10)

A2. : 1-arm DB OH Carry ( x 30-60m/arm Tough)

WOD

A. : 3 Minute AMRAP Box Jumps (Step-down) (AMRAP – Reps)

NTE 24/20″
Rest exactly 2 Minutes

B. : 3 min MB Get-up (AMRAP – Reps)

AMRAP MB Get-ups in 3 minutes-alternating sides.

Rest 2 minutes.
Rest exactly 2 Minutes.

C. : 3 Min Plank Burpee Lateral BSO (AMRAP – Reps)

AMRAP Plank Burpee Lateral Box Step-Overs NTE 24/20″