Crossfit video

Crossfit

11/25
11 rounds in 20 minutes
7 Hang Power Clean 95
12 Ring Rows
15 Situps

Crossfit

Agility ladder 5 minutes

Power Snatch
3x 95
3x 115
3x 135
3x 140
3x 145
3x 150
3x 165

5x10 Pushups +45

Crossfit

Conditioning

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders jump rope

Time 31:59

Crossfit

Agility ladder drills

Hang Power Clean
95 x3
115 x3
135 x3
155 x3
185 x3
205 x3
225 (f)
205 x3


OHP
95 x5
115 x5
135 x5
145 x5
155 x3(f)
135 x5

Learning the Snatch

10/30

Learning the Snatch.

Snatch assistance exercises:
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Snatch 95lbs
3,3,3

Power Snatch
3x 115
3x 120
3x 135
3x 145
3x 155

Crossfit

10/25/08
21, 18, 15, 12, 9, 6, 3
55lb swings, Cheat Pullups, situps

21 burpees in 1 minute

Stretch

Crossfit

3 sets:
20 Alternating DB Snatches 45, 45, 50
15 Ring Rows
20 Jumping Lunges

and

3 sets:
250m Row
15 Box Jumps
20 Lateral Cone Jumps

Crossfit

5 rounds:
12 Wall Balls
12 Burpees

5 rounds of:
12 Sumo Deadlift High Pulls (95)
12 Ring Rows

Stretch

Conditioning

5 rounds:

Speed Snatch Grip Deadlift 135lbs x15

20 T-Pushups

then

5 rounds:

Overhead Walking Lunges 30lbs x20

24inch Box Jumps 10x