Demo lifting during clinic at CrossFit BOTB
Snatch
1x2 (165)
1x1 (185)
1x1 (205)
1x1 (225)
Clean + Front Squat + Jerk
1+1+1 (225)
CleanJerk
1x1 (245)
1x1 (275)
Sunday, April 30, 2017
Thursday, April 27, 2017
Thursday 4/27/17
Sled Push (10:12)
40yrd Shuttle (45)
40yrd Shuttle (90)
40yrd Shuttle (135)
40yrd Shuttle (180)
40yrd Shuttle (225)
40yrd Shuttle (270)
40yrd Shuttle (315)
40yrd Shuttle (270)
40yrd Shuttle (225)
40yrd Shuttle (180)
40yrd Shuttle (135)
40yrd Shuttle (90)
40yrd Shuttle (45)
Sled Pull (8:13)
400m (135)
40yrd Shuttle (45)
40yrd Shuttle (90)
40yrd Shuttle (135)
40yrd Shuttle (180)
40yrd Shuttle (225)
40yrd Shuttle (270)
40yrd Shuttle (315)
40yrd Shuttle (270)
40yrd Shuttle (225)
40yrd Shuttle (180)
40yrd Shuttle (135)
40yrd Shuttle (90)
40yrd Shuttle (45)
Sled Pull (8:13)
400m (135)
Wednesday, April 26, 2017
Wednesday 4/26/17
Tabata - Russian Kettlebell Swing 10x (62)
(rest 1:00)
Tabata - Assault Bike 40Cal
Tabata - Push up/Bent Cable Row 12/12
(rest 1:00)
Tabata - Push up/Bent Cable Row 12/12
(rest 1:00)
Tabata - Assault Bike 40Cal
Tabata - Push up/Bent Cable Row 12/12
(rest 1:00)
Tabata - Push up/Bent Cable Row 12/12
Tuesday, April 25, 2017
Tuesday 4/25/17
Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)
Push Press (back)
1x5 (185)
1x5 (225)
1x2 (275)
1x2 (255)
1x2 (235)
RDL
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
Not timed:
40 ABMAT Sit-ups
20 Back Extensions
30 ABMAT Sit-ups
15 Back Extensions
20 ABMAT Sit-ups
10 Back Extensions
Neck Harness
3x25 (25)
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)
Push Press (back)
1x5 (185)
1x5 (225)
1x2 (275)
1x2 (255)
1x2 (235)
RDL
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
Not timed:
40 ABMAT Sit-ups
20 Back Extensions
30 ABMAT Sit-ups
15 Back Extensions
20 ABMAT Sit-ups
10 Back Extensions
Neck Harness
3x25 (25)
Sunday, April 23, 2017
Sunday 4/23/17
4-Way Neck
25-20-15-10 (Neck Flex)
5 rounds:
7 Bench Press (225)
7 Lat Pull-down (160)
(rest 1:30)
4 rounds:
10 Pec Dec (80)
10 Bent Cable Rows (130)
(rest 1:00)
15-12-9
Face Pull (60)
Triceps Ext (60)
(rest :30)
Band Pull
100 (red band)
25-20-15-10 (Neck Flex)
5 rounds:
7 Bench Press (225)
7 Lat Pull-down (160)
(rest 1:30)
4 rounds:
10 Pec Dec (80)
10 Bent Cable Rows (130)
(rest 1:00)
15-12-9
Face Pull (60)
Triceps Ext (60)
(rest :30)
Band Pull
100 (red band)
Thursday, April 20, 2017
Thursday 4/20/17
Sled Push
40yrds (205)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
(rest 2:00)
40yrds (180)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
40yrds (205)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
(rest 2:00)
40yrds (180)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
(rest 2:00)
40yrds (160)
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
(rest 1:00)
40yrds
(rest :45)
40yrds
(rest :30)
40yrds
(rest :15)
40yrds
Wednesday, April 19, 2017
Tuesday, April 18, 2017
Tuesday 4/18/17
Tabata Sit-ups (10 each round)
(rest 1:00)
Tabata Assault Bike (10 Calories each round)
(rest 1:00)
Tabata Face Pull (60lbs) (10 reps each round)
(rest 1:00)
Tabata Assault Bike (10 Calories each round)
(rest 1:00)
Tabata Assault Bike (10 Calories each round)
(rest 1:00)
Tabata Face Pull (60lbs) (10 reps each round)
(rest 1:00)
Tabata Assault Bike (10 Calories each round)
Sunday, April 16, 2017
Sunday 4/16/17
7 rounds:
7 Bench Press (225) (last two sets were 5 reps)
7 Supine Grip Pull-down (150)
(rest 1:30)
4 rounds:
10 Pec Dec (70)
10 Seated Row (150)
(rest 1:00)
15-12-9
Triceps Ext (60/, 70, 80)
Nautilus Preacher Curl (80, 90, 100)
(rest 1:00)
Band Pull
100 (red band)
Band Triceps Ext
100 (red band)
7 Bench Press (225) (last two sets were 5 reps)
7 Supine Grip Pull-down (150)
(rest 1:30)
4 rounds:
10 Pec Dec (70)
10 Seated Row (150)
(rest 1:00)
15-12-9
Triceps Ext (60/, 70, 80)
Nautilus Preacher Curl (80, 90, 100)
(rest 1:00)
Band Pull
100 (red band)
Band Triceps Ext
100 (red band)
Saturday 4/15/17
Demo lifting at Iron Athlete Weightlifting Clinic hosted by CrossFit Fixx
Snatch
1x1 (185)
2x1 (205)
1x1 (225)
1x1 (245)
Clean + CleanJerk
1+1 (225)
CleanJerk
1x1 (255)
Clean + Jerk
2+1 (275)
Snatch
1x1 (185)
2x1 (205)
1x1 (225)
1x1 (245)
Clean + CleanJerk
1+1 (225)
CleanJerk
1x1 (255)
Clean + Jerk
2+1 (275)
Thursday, April 13, 2017
Thursday 4/13/17
Sled Push
60yrd Shuttle (270)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (225)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (180)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (135)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
60yrd Shuttle (270)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (225)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (180)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
(rest 2:00)
60yrd Shuttle (135)
40yrd Shuttle
20yrd Shuttle
(alternate with a partner)
Wednesday, April 12, 2017
Tuesday, April 11, 2017
Tuesday 4/11/17
AMRAP 15 (5+10)
15 Cal Assault Bike
15 Bent Cable Rows (150)
15 Plate Raises (25)
15 Neck Harness (25)
15 Cal Assault Bike
15 Bent Cable Rows (150)
15 Plate Raises (25)
15 Neck Harness (25)
Sunday, April 9, 2017
Sunday 4/9/17
5 rounds:
7 Bench Press (225)
7 Bent Cable Rows (150)
3 rounds:
Mutt Bar Press (55+red bands) 21-15-9
Cable Curl (60) 10-10-10
3 rounds:
12 Single Arm Triceps Ext (30)
12 Single Arm Nautilus Curl (80)
Band Triceps Ext
100 (red band)
Band Pull
100 (red band)
Neck Harness
30-20-10 (25)
ABMAT Sit-up
Saturday, April 8, 2017
Thursday, April 6, 2017
Thursday 4/6/17
Sled Pull
400m Pull (135)
(rest 3:00)
400m Pull (90)
(rest 2:00)
400m Pull (45)
(rest 1:00)
400m Jog
400m Pull (135)
(rest 3:00)
400m Pull (90)
(rest 2:00)
400m Pull (45)
(rest 1:00)
400m Jog
Wednesday, April 5, 2017
Wednesday 4/5/17
Back Squat
2 Waves:
2x (264)
2x (308)
2x (352)
Push Press (back)
2 Waves:
2x (198)
2x (220)
2x (242)
Clean Pull
2 Waves:
2x (264)
2x (308)
2x (352)
2 Waves:
2x (264)
2x (308)
2x (352)
Push Press (back)
2 Waves:
2x (198)
2x (220)
2x (242)
Clean Pull
2 Waves:
2x (264)
2x (308)
2x (352)
Tuesday, April 4, 2017
Sunday, April 2, 2017
Sunday 4/2/17
5 rounds:
7 Bench Press (225)
7 Lat Pulldowns (150)
(rest 1:30)
15-12-9
Seated Rows 150
Push-ups
(rest 1:00)
3 rounds:
12 Nautilus Preacher Curl (80, 70,60)
12 Triceps Extension (80, 70, 60)
(rest :30)
Band Triceps Extension
100 (red band)
Band Pulls
100 (red band)
Neck Harness
25-20-15-10 (25)
ABMAT Sit-ups
50
7 Bench Press (225)
7 Lat Pulldowns (150)
(rest 1:30)
15-12-9
Seated Rows 150
Push-ups
(rest 1:00)
3 rounds:
12 Nautilus Preacher Curl (80, 70,60)
12 Triceps Extension (80, 70, 60)
(rest :30)
Band Triceps Extension
100 (red band)
Band Pulls
100 (red band)
Neck Harness
25-20-15-10 (25)
ABMAT Sit-ups
50
Saturday, April 1, 2017
Saturday 4/1/17
Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
Snatch
3,2,1 (185)
2,1 (205)
1 (225)
CleanJerk
1x (225)
1x (245)
1x (265)
Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x1 (315)
1x1 (365)
1x1 (405)
Snatch
3,2,1 (185)
2,1 (205)
1 (225)
CleanJerk
1x (225)
1x (245)
1x (265)
Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
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