2017.09.22

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DSC00029

Strength:

clean & jerk

    • 1 RM

 

Conditioning:

“Grace”

    • 30 power clean & jerks (135/95)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.21

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DSC00022

Strength:

weighted pull-up

    • 1 RM

pull-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

 

Conditioning:

2 rounds

    • 30 toes-to-bar
    • 30 box jump step-downs (24/20)
    • 8 muscle-ups (scale: jumping (bar) muscle-ups/burpee pull-ups, sub: 30x10m sprints)

– rest 2 min. between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.20

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DSC00010

Strength:

weighted ring dip

    • 1 RM

push-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

 

Conditioning:

50 power snatches (75/55)

50 overhead squats (75/55)

600m run

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.19

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DSC00007

Strength:

deadlift

    • 1 RM

 

Conditioning:

1,000m row time trial

– rest 3-5 min.

30/24 calorie AirBike time trial

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.18

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DSC00002

Strength:

front squat OR overhead squat

    • 1 RM

 

Conditioning:

5 rounds

    • 12 pull-ups
    • 15 burpees
    • 20 wall balls (20/14)

– rest 2 min. between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.17

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Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength testing for the week of 9/18/17 – 9/23/17:

Monday 9/18/17

front squat OR overhead squat

    • 1 RM

Tuesday 9/19/17

deadlift

    • 1 RM

Wednesday 9/20/17

weighted ring dip

    • 1 RM

push-ups

    • 2x AMRAP

– rest 2-3 min. between AMRAPs

Thursday 9/21/17

weighted pull-up

    • 1 RM

pull-ups

    • 2x AMRAP

– rest 2-3 min. between AMRAPs

Friday 9/22/17

clean & jerk

    • 1 RM

Saturday 9/23/17

    • metcon only strength test make-up/skill practice

2017.09.16

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DSC09996

Conditioning:

with a partner

15 min AMRAP

    • 3 Bear complexes (115/80)

– Bear complex: power clean+front squat+push press+back squat+behind-the-neck push press

– rest 5 min.

10 min. AMRAP

    • 4 alternating dumbbell snatches (50/35)
    • 5 box jump step-downs (30/24)

– partners alternate every set of 3 Bear complexes and rounds of dumbbell snatches & box jumps

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.15

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DSC09987

Strength:

clean

    • 1 RM

 

Conditioning:

3 rounds

    • 600m run

– rest 2 min. between rounds

– score is total time but note split times

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.14

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DSC09986

Strength:

push jerk OR split jerk

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

21-15-9

    • push presses (105/70)
    • toes-to-bar

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.09.13

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DSC09984

Strength:

snatch

    • 1 RM

 

Conditioning:

5 rounds

    • 4/3 calories AirBike
    • 6 deadlifts (225/155)
    • 12 burpees
    • 24 double-unders

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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