Crossfitter Anonymous: July 25, 2009

7/25/2009

July 25, 2009

WOD #1 (Team effort at Lied)

For time:

Run 300m
30 Walking Lunges (15 per person)
Run 300m
30 Burpees (15 per person)
Run 300m
60 Single Unders (30 per person)
Run 300m

Finished in 9.25. This was a fun WOD with about everyone finished around 9 minutes.

WOD #2

"Lynne"

5 Rounds for max reps:

Bench Press (BW)
Pull-ups

16-7
15-6
15-6
13-6
13-4

Substituted the bench press for power push-ups. I suck on pull-ups.

2 comments:

Anonymous7/27/2009 9:50 AM
I suck at pull-ups, too. And push-ups for that matter.. =P
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Anonymous7/27/2009 9:51 AM
Oh, and thanks again for the workout on Saturday! We should definitely do it again sometime, I had fun!
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Olympic strength generic program

Day 1
Hang Power Snatch - 70/80/90/50% x 3,3,3,1,1
Snatch pull - 70/80/90/50% x 3 x 3
Front squat - 80% x 3,2,1,1

Day 2
OHS/Snatch balance - 60/65/70/50% x 3,2,1,1
Push press/snatch push press - 70/75/80/50% x 5 x 5
Snatch deadlift - 70/80/90/50% x 3,3,3,1,1

Day 3
Hang Power Clean & Jerk - 70/80/90/50% x 3,3,3,1,1
Clean pull - 70/80/90/50% x 3 x 3
Back squat - 80% x 3,2,1,1

Alternating between the OHS and snatch balance every other day 2. Also alternating percentages and then adding 5# every new cycle or every week for lifts. x1 lifts decrease to +5% of x3 set.
So HPS would look like 3x70%,3x75%,3x80%,1x75%,1x75% for week 1, week 2 starting +5%, through deload week 4 that starts at 50%.