NorCal Crossfit Strength Club

Wednesday, May 7, 2014

Tuesday

BB Complex:
1 Power Clean
1 Hang Power Clean
1 Front Squat
AHAP

then...

12min EMOM
3 Deadlifts
2 Power Cleans
1 Hang Clean

@ 80% of AHAP Complex

+

Buy Out:
27 Pull Ups
27 Burpees

Happy 27th BDay, Ash!

Thursday

Push Press 1RM

then...

5 Sets
5 Push Press @ 80%
7 DB Floor Press
9 DB Reverse Fly

+

5min
Max Push Ups
(Every time a set is broken, 10 bicep curls)

Thursday, May 1, 2014

Tuesday

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5 BW
Bench Press @ BW
Clean @ 0.75 BW

Thursday

10min EMOM
5 Band Resisted Squats

6 Sets:
4 DB Step Ups AHAP (24"/20")
4 Weighted Pull Ups

Optional Conditioning
In Partners for Time:
50 DB Burpee Step Overs
30 DB Manmakers

Friday, April 25, 2014

Tuesday

Band Resisted Sumo Deadlift Off Blocks 3RM

+

For Time:
30 Backsquats @ BW
1000m Row
30 Burpees

+

Chain Resisted Core Work

Thursday

Pause Bench 3x3 @ 75%

+

3 Slingshot Bench
10 Bicep Curls
5 Sets

+

Tabata Push Ups
Tabata Laying DB Flys

Thursday, April 17, 2014

Tuesday

Deficit Deadlift Heavy Single

then...

5min - Every 30 Seconds
3 Deficit Deadlifts @ 75-80%

+

3 Sets
Max Reps BW Dips
Max Reps Weighted Push Ups (55lb/25lb)
Max Reps Weighted Dips
Max Reps BW Push Ups

Thursday

10min EMOM
3 Poloquin Squats (1 1/4 Squats)

+

5 Sets
5 Weighted Pull Ups

Max Reps Chained Floor Press
Max Reps Chained Skull Crushers

+

Teams of 2 Rotating Stations:
3 Rounds
1) 200m Log Carry - TIMER
2) Max Reps Tire Flips
3) Max Reps Double KB Swings (1.5kg each hand/1kg each hand)