Tuesday

Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Rack Lunges, (5/side)
Rest 2-3 mins after each round.

Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
Run 1 Lap

Rowing
6x70m, 1 minute rest

No 10am class today! Sorry

Tuesday

A.
Three sets of:
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011
Rest 60-90 seconds
Turkish Get-Ups x 2-3 reps each arm
Rest 60-90 seconds
Side Planks x 30-45 seconds each side
Rest 60-90 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps

Rest two minutes and then repeat.

Friday

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+
B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more
C.
4 Rounds
10 Front-Racked Alternating Reverse Lunges (135/95)
12 Pull Ups
10 Dips

6 Bad Postures That Are Ruining Your Health & How To Correct Them

Monday

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
B.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM
C.
Four rounds for Reps (On the Min)
45 seconds of Alternating Reverse Lunges (135/95 lb Front Rack)
Rest 15 seconds
45 seconds of Supinated-Grip Strict Pull-Ups (chin ups)
Rest 15 Sec
45 seconds of sit ups
Rest 15 Sec
1 Min to Run 1 Lap

Monday

A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
For time:
Run 400 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders

Tuesday

A.
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps For each of these movements, work on movement efficiency – make these as effortless as possible.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 85%
C.
For times:
C1.
For time:
Run 400m
25 Burpees Over your bar
When the clock reaches 6:00, complete the following…
C2.
Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps
When the clock reaches 12:00, complete the following…
C3.
Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps
When the clock reaches 18:00, complete the following…
C4.
For time:
Run 400m
25 Burpees Over your bar
(Yes, this is the same as C1…try to match the C1 time.)
D.
For max reps:
4 Minutes of Stationary Dips

This is a post from Life AsRx about Kevin Ogar who was seriously injured during the O.C. Throwdown last weekend.

ATTENTION CROSSFIT COMMUNITY!!

It is time to unite and support one of our own. Please follow the link below to help support Kevin Ogar as he goes in to surgery today. Kevin's insurance does not cover this procedure so he needs all the help he can get.

Get well soon, Brother!

-Badger and the Life AsRx family

https://fundly.com/kevin-ogar-s-recovery

https://fundly.com/kevin-ogar-s-recovery

Wednesday

 Last week Chinese weightlifter Liao Hui set a world record at the 2013 World Weightlifting Championships. Liao competes in the 69kg category, which means he weighs in at no more than 152lbs. And guess how much he clean and jerked last week? 198kg. That's 436.52lbs. That's around 2.87 times his body weight. Now, you've GOT to have amazing technique on top of stellar strength to pull that off.

Here's a slow-motion video of Laio's world-record setting clean and jerk. You can really see what a technically sound lift it is. What can you learn about your lifting from watching this man's performance?

By the way, the lift is awesome, but so is his celebratory dance! Oh, and he also snatched 160kg (almost 353lbs). From Becca Borawski& CrossFit LA

Strength
Squat Clean 3 @75% 2 2 2 2 @80%
Split Jerk Behind neck 2@ 75% 2 2 2 2 @80%
Back Squat 2 2 2 2 2 @70%
Snatch Pull 3 3 3 3 @ 100% of snatch

W.O.D.
100 Double Unders (200 Singles)
21-15-9 
Front Rack Lunges (115/75)
K.B. Swings (53/35)
Run 1 Lap
100 Double Unders