Friday – 121914 – Bulgarian (05/14)

Union Fitness CrossFit:

Clean and Jerk:
Establish 1RM
3 x 1 @ 90%+

Front Squat:
Establish 1RM
5 x 1 @ 80%, 85% (x2), 90% (x2)

For time: 
30 KB Swings (72/53)
400 M Row
10 Hang Snatches (135/93)
400 M Row
30 KB Swings (72/53)

Union Fitness Weightlifting:

Power Clean (above knee):
2 x 2 @ 80%, 2 x 2 @ 85%, 2 x 2 @ 90%

Press In Split:
3 x 3

Jerk:
2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 1 @ 90%, 90%

Squats:
2 x 5 @ 75%, 2 x 4 @ 80%, 3 x 3 @ 85%

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 121714 – Bulgarian (03/14)

Union Fitness CrossFit:

Power Snatch:
Establish 1RM
4 x 1 @ 90%+

Power Clean:
Establish 1RM
4 x 1 @ 90%+

Mobility:
Spend 20 minutes rehabilitating and preparing your legs for Saturday and Sunday’s squatting. To that end, keep a close eye on your legs over the next two weeks.

Union Fitness Weightlifting:

Sotts Press:
3 x 3

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

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

Front Squat:
1 x 4 @ 75%, 2 x  3 @ 80%, 2 x 2 @ 85%, 2 x 2 @90%

Clean Pulls:
4 x 3 @ 100%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 121614 – Bulgarian (02/14)

Union Fitness CrossFit:

Jerk:
Establish 1RM

Clean and Jerk:
Establish 1RM
4 x 1 @ 90%+

AMRAP – 6 Minutes: 
3 Power Snatch (165/113)
5 Box Jumps (36/32)
7 C2B Pull-ups

Rest 1 minute

AMRAP – 5 Minutes:
2 Power Snatch (165/113)
4 Box Jumps (36/32)
6 C2B Pull-ups

Rest 1 minute

AMRAP – 4 Minutes:
1 Power Snatch (165/113)
3 Box Jumps (36/32)
5 C2B Pull-ups

For time:
30 Thrusters (165/113)

Union Fitness Weightlifting:

Power Jerk behind neck (snatch grip) + OHS (% off of best snatch):
2 x (2+2) @ 80%, 1 x (2+1) @ 90%, 2 x (2+1) @ 90%+

Strict TTB:
3 x 10

Post thoughts and results to comments and beyond the whiteboard.

Monday – 121514 – Bulgarian (01/14)

Union Fitness CrossFit:

In the following two weeks, you can expect a 1RM effort daily as well as a huge emphasis on repeating reps at high percentages (90%+). Additionally, you’ll find a slight decrease in volume but a corresponding increase in intensity.

Mobility (super set): 
Banded Shoulder Stretch
Sots Press x 5

Snatch:
Establish 1RM (~10 Minutes)
4 x 1 @ 93%

Back Squat:
Establish 1RM (~10 Minutes)
4 x 1 @ 93%

9-7-5-3 Reps for time:
Power Clean (225/163)
Muscle-ups

Union Fitness Weightlifting:

Drop Snatches:
3 x 3

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

Squats:
1 x 5 @ 75%, 80%, 1 x 3 @ 85%, 1 x 2 @ 90%, 1 x 5 @ 75%

Snatch Pulls (below knee):
4 x 4 @ 100%

Post thoughts and results to comments and beyond the whiteboard.

Do Real Work