Specialty WOD

The Training Benefits of Nasal Breathing

May 31, 2017

Thursday

Barbell Club

A. Snatch work up to 90%


B. Snatch Pull 5×1@115%


C. Snatch Balance + OHS 5×1@100% 

Endurance

 Min 0-12: Run 1600m


Min 15-20: Run 800m


Min 22-30: Run 1200m
*scores are times for each run*

Today’s Link – The Training benefits of Nasal Breathing


Odd-Object Lesson

May 30, 2017

Wednesday

Gymnastics

Skills:
Ring Muscle-Ups
Double-Unders


Practice:
8 minutes:
2 Box Drills
20 Singles + 20 doubles
*work at your own pace*

Structure

Warm-Up:
(2 Sets Each)
The Bear x 100ft
The Panther x 100ft
The Crab x 100ft
Sandbag Squat x10


Strength:
Bear Crawl Sled Drag, 7 x 50ft @ Max Weight


Conditioning:
5 Cal AB
8 Slam Ball
100ft Sandbag OH Carry
8 Slam Ball
5 Cal AB
*Rest 2 Min x 5* 

Today’s Link – Odd-Object Lesson


How to Quit Short-Stepping Your Split Jerks

May 29, 2017

Tuesday

Barbell Club

A. Clean & Jerk work up to 90%


B. Clean Pull 5×1@110%


C. Back Squat 5×1@90%
 

Endurance

 A. Every 3 min for 24 min:
0-3: Run 400m
3-6: AB 1km


B. 4 sets:
15s AB sprint
*Rest 45 seconds*

Today’s Link – How to Quit Short-Stepping Your Split Jerks


Endurance Is Not A Dirty Word

May 27, 2017

Sunday

Endurance

For time:
Run 1,500m
Row 500m
20 burpees
Run 1,000m
Row 500m
20 burpees
Run 500m
Row 500m
20 burpees

Today’s Link – Endurance Is Not A Dirty Word


Elliott Hulse Talks Strongman, Active Meditation, and Bioenergetics

May 26, 2017

Saturday

Structure

Warm-Up:
400m Sandbag Carry
(Try to go UB! We don’t care how much it sucks!)


Strength:
Sandbag Push Press, Find a 5RM


Conditioning:
3 Rounds AMRAP 2 Mins:
Sled Sprint 50ft
*Rest 2 Mins*


AMRAP 2 Mins:
Sandbag to Box, 48″
*Rest 2 Mins 

Barbell Club

 A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec.

Today’s Link – Elliot Hulse Talks Strongman, Active Meditation and Bioenergetics


A New Way to Train: Interview With Brian McKenzie

May 24, 2017

Thursday

Barbell Club

A. Every two mins for 10 mins:
1 Snatch 85%


B. Snatch Pull 5×2@100%


C1. Snatch Balance 5×1@100%
C2. P- Bar Hold 5×30 sec. 

Endurance

A. 5k AB

*12 minute cap*

**rest 5 minutes**

B. Every 5 minutes for 20 minutes:

1.5k AB

*hold average RPM from 5k*

 

Today’s Link – A New Way to Train: Interview With Brian McKenzie


How Long Can You Handstand It?

May 23, 2017

Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Wall Walks


Practice:
8 minutes of practice:
3 bar muscle-ups
5 Left/5 Right Wall Walks

Structure

 Warm-Up:
Hinge Opener
Hinge Opener w/ BB


Strength:
Deficit Stiff Leg Deadlift, 5×8


Conditioning:
10 Burpee Box Jump Over (Hands on Box)
10 Sandbag Clean (Over Shoulder)
*Rest 2 Mins x 5*

Today’s Link – How Long Can You Handstand It?


Important Lessons For National Competition

May 22, 2017

Tuesday

Barbell Club

A. BN Split Jerk, 4×3@70%


B. 2 High Pulls + 1 Power Snatch, 5×1@85% PS


C. EMOM 10 mins:
1 no hook, no feet snatches@80%


D. Back Squat 4×3@85%
 

Endurance

 A. 750m row TT
*Rest 4 min*


B. 5 sets:
2 min row (hold 750m pace)
*Rest 2 min between efforts*

Today’s Link – Important Lessons For National Competition


Structure Your Week At NorthEast CrossFit

May 22, 2017

Monday

Structure

Warm-Up:
2 Rounds:
The Crab 100ft.
The Panther 100ft.
Tempo Squats x10


Strength:
Sandbag Squat, Find a 20RM


Conditioning:
5 Cal AB
5 Sandbag Squats
15m Carry
5 Sandbag Squats
15m Carry
5 Sandbag Squats
5 Cal AB


*Rest 2 Mins x 5*
**AB is Max Effort!**
***Goal for Sandbag is to be UB each round!***


Sunday Funday

May 20, 2017

Sunday

Endurance

Every 5 min for 30 min:
0-5: Run 800/600m
5-10: Row 1000m/800m


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