Author Archives: Crossfit Iron Mile

11.27.17

Warm up

15 min min Assault Bike+5 min :15/:45

Mobilize

A) 5×3 heavy hang squat cleans

B) 5×8/6 muscle up

C) class

D) up to one hour of weakness

Monday November 27, 2017

10 touch n go

clean and jerks every 2 minutes for 10 minutes

WOD: choose 1:

Option 1

Burn the desserts

3×6 min AMRAP

10 box jumps

8 sumo deads 53/35

6 no pushup burpees

4 jumping lunges

2 kick up to handstands (on the wall)

Rest 2 min

Option 2

Use the Gainz

3×6 min AMRAP

10 box jumps 30/24

8 sdhp 115/75

6 burpees

4 overhead lunge 115/75

2 hspu

Rest 2 min

11.25.17

Please see this as general programming. If you know you need to work on something else you should be doing that something else. This programming will build weaknesses and create strengths but, it will not deal aggressively enough with massive weaknesses. Make friends with your weakness and then kill it.

Warm up

5x

2 min row

100′ duck walk

100′ bear crawl

Mobilize

A) 2 min on 3 min off x 4

5 power snatch

10 power cleans

15 deadlifts

AMRAP HSPU’s w/remaining time

Round 1: 165/110

Round 2: 185/125

Round 3: 205/135

Round 4: 225/155

If you think you can’t get through snatches in under 1 minute then stay at the weight from previous round. If you can’t do the weight from round 1; sub a 20 min EMOM of 2 power snatches for this.

B) 18 min EMOM

Alternating

15 cal row

12 burpees over the rower

C) for time

25 ghd sit-ups

100 hollow rocks

25 ghd sit-ups

Run 1 mile

11.24.17

Warm up:

50 unbroken burpees

Mobilize

A) w/partner

4 min AMRAP

Max Muscle Ups (scale to a bar mu, or further, if needed)

8 min AMRAP

Max calorie Assault bike

Rotate every :30 (use one bike)

12 min AMRAP

Front squats 225/155 (from the floor)

8 min AMRAP

Max calorie Assault bike

Rotate every :30 (use one bike)

4 min AMRAP

Max Muscle Ups (scale to a bar mu, or further, if needed)

B) whatever.

Wednesday November 22, 2017

Skill:

:30 double db snatch :90 rest x 5

During rest do 20 jumping jacks at any point.

Work technique in sets of 2-3

Workout:

4 rounds

:60 hang from pull-up bar*

25 deadlifts 185/125

25 ab mat sit-ups

*double overhand grip. 20/10 push up for any drops from the bar before :60 mark.