Monday 012516

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BB WORK:
2-Position Snatch (1. Full Snatch 2. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis)
EMOM for 6:00 – 1 2-Position Snatch @80% Snatch 1RM

STRENGTH:
3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00

METCON A:
‘Karen’
150 Wall-Balls (20/14)

METCON B:
100 Calories for time on the Assault Bike
*EMOM do 6 target burpees (Start the workout with 6 burpees)

ENDURANCE WORK:
‘Mono structural conditioning Test’
1 Round:
400m Run
12 HSPU
Rest 2 minutes
500m Row
12 HSPU
*Rest 2 Minutes. Focus should be on the run/row times, which should be max effort. HSPU are in there to test efficiency after max effort mono structural conditioning.

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Monday 05252015

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A) BB Gymnastics:
1) 10 X 1 – Hi-Hang Snatch – AHAP

2) 5 X 2 – 3-Stop Snatch Pulls – heavier than last week

B) Conditioning:
In good CrossFit tradition, we will be doing “Murph” to honor those who go to the fullest extents to protect our country. The warriors and great Americans who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. In case you are not familiar with this workout, it is one that most CrossFit gyms around the country choose to perform on this day.

If you have seen the recent movie Lone Survivor, you are familiar with Murph’s story.

“We do this in memory and honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

“MURPH”

1 mile run
then
100 pull ups
200 push ups
300 air squats
then
1 mile run
*Notes: Competitive athletes may choose to wear a 20# weight vest or body armor for the workout. Partition pull-ups, push-ups, and squats as you see fit.

C) Interval Work:
4 rounds of:
20 KB Swings (70/53k#)
20 BB Reverse Lunges (alternating – front rack) (95/65#)
*Rest 1 minute

Tuesday 04142015

A) BB Gymnastics:
5 x 1 – 1 Power Clean + 1 Clean + 1 Jerk – 75-85%
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These are touch and go.

B) Strength:
Deadlifts – 10@60%, 8@70%, 6@75%, 4@85, 2@92%

C) Met-Con:
400m Run
5 Bar Facing Burpees
10 Hang Power Snatch (95/65)
20 Back Squats (95/65)
40 Weighted Lunges (95/65)
20 Back Squats (95/65)
10 Hang Power Snatch (95/65)
5 Bar Facing Burpees (95/65)
400m Run

D) Interval/Pain Work:
ME UB HSPU
500m row
ME UB KB Swings (53/35)
500m row
ME UB Thrusters (115/75)
500m row
ME Hand Stand Walk (3 attempts only)
500m row
-Rest 2 minutes between each round-

Friday 04102015

A) Warm Up:
3 rounds
150m row
10 empty bar Thrusters

B) BB Gymnastics
1) 7×1 – 3 Front Squats + 1 Push Jerk – 75%
*note: Use jerk boxes. Start the front squat in the bottom position. Drop after every lift and recover quick. no more than 3 seconds. after 3 front squats perform 1 push Jerk.
2) 5×3 – Jerk Drives -sets @ 60%, 80%, 90%, 100%, 110%

C)TVCF Met-Con:
9min AMRAP
15 Toes to Bar
10 Med Ball Cleans 25/20#
5 Overhead Squats 115/75#

D) Pain Wod:
For total time:
10 Ring Muscle Ups (20 chest to bars)
20 Deadlifts 155/115#
20 OH Walking Lunges w/Med Ball 25/20#
30 Box Step Overs w/Med Ball 25/20#
20 OH Walking Lunges w/Med Ball 25/20#
20 Hang Power Cleans 155/115#
10 Ring Muscle Ups (20 chest to bars)
-Rest 2 minutes-
3 min AMRAP of:
5 Tire Flips – AHAP
5 Ground to Shoulders 185/115# (135/95)
4 Tire Flips – AHAP
4 Ground to Shoulders 225/135# (155/115)
3 Tire Flips – AHAP
3 Ground to Shoulders 275/155# (185/135)

If time permits finish every session with AB work. Post loads, times, and reps to comments.