Friday – 112814 – Strength III

Union Fitness CrossFit:

Jerk: 
Establish 1RM

Jerk:
Establish 10RM

21-15-9 Reps for time:
R-Arm KB Snatch (53/35)
L-Arm KB Snatch (53/35)
R-Arm KB Rack Squat (53/35)
L-Arm KB Rack Squat (53/35)

Mobility:
10-minutes; pick two upper body mobility exercises and two lower body mobility exercises off the the Union Fitness Youtube Page and complete the work for a minimum of two minutes per side.

Choose mobility exercises based on need. If the shoulders are sore, work the shoulders. If the hips are tight, work the hips.

Union Fitness Weightlifting:

Snatch from Power Position:
3 x 3 @ 65%

Snatch:
1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 90%, 80%, 85%, 90%

Clean + Jerk:
1 x (2+1) @ 75%, 2 x (1+1) @ 80%, 3 x (1+1) @ 85%

Snatch Pulls:
4 x 3 @ 105%

Post thoughts and results to comments and beyond the whiteboard. 

Thursday – 112715 – Strength III

Union Fitness CrossFit:

AMRAP 30 Minutes:
500 M Row
40 M Bear Crawl
30 Double-Unders
20 Pull-Ups
10 Power Snatches (135/93)
1 Turkish Get-Up (each side)(AHAP)

On minutes 5, 10, 15, 20 and 25 – 1 minute of max rep burpees, wherever you are. This means that from 5:00 – 6:00 everybody will stop what they’re doing and do as many burpees as possible before resuming wherever they left off.

Union Fitness Weightlifting:

Rest day

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 112614 – Strength III

Union Fitness CrossFit:

30 Seconds on, 1 minute off, for 6 working sets:
Strict Deficit HSPU – max reps

Take note of where your break point occurs. For some, it may be in the first round. Scale deficits as needed such that completion of at least 4 reps is reasonable.

EMOM – 10 Minutes:
2 Thrusters (racks): 93% of Combine 2RM

3 cycles, 4 rounds: 10 seconds on, 5 seconds static hold:
Front Squat: Max Reps (185/133)

Rest 1 minutes between cycles.

With this, athletes will take the bar from the rack and complete as many front squats as possible in 10 seconds, they will then stand still with the bar in the rack position for five seconds. They will complete this sequence four times (60 seconds under load) before re-racking the bar and resting for one minute. Repeat for 3 total cycles. Scale loading as needed to ensure that the bar is not put down inside of the 60-second work window. Speed is king.

For time: 
50 Double-unders
40 Box Jumps (32/24)
30 WB Shots (12′)
20 Cal (row)
10 Strict Deficit HSPU (4′)

Sometimes, you can’t help your team. But you can always hurt your team. Keep that in mind when you start failing on your HSPU. This is about going from 100 miles per hour down to 10, if that’s what it takes for you to put out the best performance you possibly can.

3 failed reps ends your workout.

Union Fitness Weightlifting:

Snatch Pull + Snatch below knee:
2 x (2+2) @ 70%, 2 x (1+2) @ 75%, 3 x (1+2) @ 80%

Snatch Pulls:
3 x 4 @ 100%, 3 x 3 @ 105 %

Front Squat:
1 x 3 @ 75%, 80%, 80%, 85%, 1 x 2 @ 85%, 90%, 90%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 112514 – Strength III

Union Fitness CrossFit:

EMOM – 7 Minutes:

2 Hang Snatch (hip) + 1 OHS

No foot movement is allowed at any point in the complex. Loading may increase and decrease as needed throughout the 7 minutes.

Snatch Pull-Downs (6 seconds):

4 x 3 @ 100%

5 Rounds for time:

6 Deadlifts (315/223)
9 BF Burpees
12 C2B Pull-ups

In teams of two, alternating every 200 M on the same rower:
5,200 M Row

Union Fitness Weightlifting:

Jerk (behind head):

1 x 3 @ 75%, 2 x 2 @ 80%, 85%, 2 x 1 @ 90%+

Clean Pulls:

3 x 3 @ 100%, 3 x 3 @ 105%

Post thoughts and results to comments and beyond the whiteboard.

Monday – 112414 – Strength III

Union Fitness CrossFit:

EMOM – 8 Minutes:
2 x (2 TTR + 1 Muscle-up + 1 Dip) (2 second pause)

Back Squat:
1 x 20 @ 5 lbs. +

8 Working Sets:
Clean + Front Squat + Jerk:

Tabata:
Push Press (135/93)

Taken off racks.

For time:
1000 M Row
16 Muscle-ups
30 WB Shots (12′)
16 Burpee Box Jump Overs (32/28)

Union Fitness Weightlifting: 

Sotts Press:
3 x 3

Snatch + Snatch below knee:
1+1 @ 75%, 80%, 85%, 85%, 90%, 90%

Clean + Jerk:
1 x (2+2) @ 75%, 1+1 @ 80%, 85%, 75%, 80%, 85%, 90%

Squats:
1 x 5 @ 75%, 80%, 80%, 3 x 4 @ 85%

Post thoughts and results to comments and beyond the whiteboard. 

Union Fitness Weightlifting:

Sotts Press:
3 x 3

Snatch + Snatch below knee:
1+1 @ 75%, 80%, 85%, 85%, 90%, 90%

Clean + Jerk:
1 x (2+2) @ 75%, 1+1 @ 80%, 85%, 75%, 80%, 85%, 90%

Squats:
1 x 5 @ 75%, 80%, 80%, 3 x 4 @ 85%

Post thoughts and results to comments and beyond the whiteboard. 

Do Real Work