Fear of Denim?
March 26, 2014
Wednesday
Workout of the Day
Strength
Power clean 2-2-2-2-2
Conditioning
AMRAP 15 mins:
9 Deadlifts, 155/105#
12 HR Pushups
15 Box Jumps, 24/20”
Strength
Power clean 2-2-2-2-2
Conditioning
AMRAP 15 mins:
9 Deadlifts, 155/105#
12 HR Pushups
15 Box Jumps, 24/20”
Strength
Push Jerk 5×5@70%
Conditioning
21-15-9 reps for time:
Row (cals.)
Push Jerk, 95/65#
Strength
Back Squat 10-60%, 8-70%, 8-75%, 8-80%
Conditioning
3 rounds:
AMRAP 3 mins:
10 Thrusters, 75/55#
5 Burpees
Rest 3 mins
“Open Workout 14.4”
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
Strength
Snatch 3.2.1.1.1
*Power snatch for those who cannot comfortably OHS
Conditioning
4 rounds:
In 90 seconds:
15 Hang Power Snatches, 95/65#
AD Sprint (cals), with remainder of time
Rest 3 mins
Conditioning
3 rounds for time:
Run 750m (1 lap around building)
20 Wallball Shots, 20/14#
30 Russian KBS,55/35#
A. Front Squat 5@60%, 5@65%, 2×5@75%
A1. Weighted pullups 4×4-6 reps
B. EMOM 10 mins:
Odd: 10 Pullups
Even: 10 Front Rack Lunges, 135/95#
Strength
12 mins to establish 1RM Push Jerk
Conditioning
For time:
120 Double-unders
30 HSPU
40 T2B
Strength
Back Squat 10@60%, 8@65%, 6@70%, 6@75%, 6@80%
Conditioning
4 rounds for total time:
5-4-3-2-1 reps
OHS, 95/65#
Bar-hop Burpees
Rest 1 min
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
*we will be scaling these accordingly. If you did heavy deadlifts yesterday we will sub in another movement
© NorthEast CrossFit - *Disclaimer: Results may vary from person to person.
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