Pure Cross Training

Workout – 1/24/2014

workout_Jason_LewisMet 1: Hero WOD “Jason” – 1 RFT
    100 Squats
    5 Muscle-ups
    75 Squats
    10 Muscle-ups
    50 Squats
    15 Muscle-ups
    25 Squats
    20 Muscle-ups

 

Met 2: 4 Rounds for Time
    25 Box Jumps @ 24″
    25 Push-Ups

 

Image from: CrossFitIota.com

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Workout – 1/23/2014

IMG_3925Strength: 
    Back Squat – 12X2  @ 75% (EMOM)
    Dips @ 45 lbs, Chin-Ups (with L-sit) @ 25 lbs – 5×5 EMOM

 

Met 1: 4 Rounds for Time
    5 Chin-ups (Strict L-Sit) @ BW
    10 Overhead Squats @ 135 Lbs
    15 Dips @ BW

 

Met 2: 1 Round for Time
    250 Double-Unders
    25 Toes-to-Bar
    200 Double-Unders
    20 Toes-to-Bar
    150 Double-Unders
    15 Toes-to-Bar
    100 Double-Unders
    10 Toes-to-Bar
    50 Double-Unders
    5 Toes-to-Bar

 

Workout – 1/22/2014

workout_image4-e1404060458209Strength: 
    Bench Press – 12X2  @ 75% (EMOM)
    30 Bench Press @ 135 Lbs

 

Olympic Lift: Clean & Jerk
    Start @ 135 lbs
      4 Power
      3 Hang
      2 1/2 Hang
      1 Squat
    Add 20 Lbs, Repeat until Failure
    — — — — — — — —
    20 Power Pulls @ 315 Lbs

 

Met: “Grace”
    30 Clean & Jerk @ 135 Lbs for Time

 

Image from: CrossfitZanshin.com

Workout – 1/20/2015

workout_rorym_games2010_richusawsnatchStrength: 
    Press – 12X2  @ 75% (EMOM)
    30 Press @ 95 Lbs for Time

 

Olympic Lift: Snatch
    Start @ 135 lbs
      5 Power
      5 Hang
      5 1/2 Hang
      5 Squat
    Add 10 Lbs each Completion until Failure
    — — — — — — — —
    20 Power Pulls @ 225 Lbs

 

Met: 2 Min AMRAP
    Squat Snatch @ 135 Lbs

 

Workout – 1/19/2015

IMG_3912-1Strength: 
    Front Squat – 12X2  @ 75% (EMOM)
    Shrugs @ 335 lbs, Lateral Raises @ 25 lbs – 5×5 EMOM

 

Partner* Met 1: 5 Rounds for Time
    10 Pull-Ups (Strict)
    10 Push-Ups (w/release)
    10 Air-Squats
  *If no partner, rest 1 min between sets

 

Met 2: 5 Min AMRAP
    5 Dumbbell Cleans @ 45 Lbs (each arm)
    5 Burpees
    1 Rope Climb @ 15 ft

 

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