Every minute on the minute for 10 minutes perform 3 power cleans. Start very light and build up. Share bars and loading duty as needed. End with a weight heavier than you plan to use for conditioning. Get weights out to your area before starting.
12-9-6-9-12
Power clean (135/93)
Perform 25 butterfly sit ups and 1 rope climb after each round.
Rx+ = 165/113
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Squat set with a set of 12 reps Strict Dumbbell Press. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Three Rounds of:
18 Dumbbell Swings 50/35
18 Push ups
Three Rounds of:
12 Dumbbell Snatches
12 Burpees
Three Rounds of:
6 Dumbbell Snatches
6 Dumbbell Thrusters, 1 arm
No rest between couplets, score is total time.
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Handstand Push Ups. Squat at 0:00, HSPU at 1:30, Squat at 3:00, HSPU at 4:30, etc.
Scale to 1 abmat, pike on box or a tough set of dumbbell press
Three Rounds of:
18 Kettlebell Swings 53/35
18 Push ups
Three Rounds of:
12 Kettlebell Snatches
12 Burpees
Three Rounds of:
6 Kettlebell Snatches
6 Handstand Push Ups
No rest between couplets, score is total time.
4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.
https://fit305.com/2016-supplemental-conditioning-program/
10am RELOADED
11am CROSSFIT#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
10 rounds not for time:
sprint 100m
10 Push-ups
walk back to start
