Workouts for 9/11-9/16/2017

Way to rock Baseline week, Jets! After record attendance and a full PR jar, we're excited to get started on our first training cycle. This is when we put in the work to improve the numbers we logged last week. 

Our strength focus will be Back Squats and Strict Press. We're also adding an aerobic day to mix things up a bit and make sure those lungs are getting stronger. We have an exciting week ahead!! 

In addition to rocking the workouts below, your assignment this week is to take what you learned from Baseline week and make a goal (or two!). Add them to your Baseline booklets AND to the garage door. 

Don't forget to stick around on Saturday after the 10am WOD for info on the upcoming nutrition challenge with CL Strength and Nutrition. Coraleigh will be there to tell you about the program and answer your questions. If you want to see improvements next time we test, this is a great way to start. 

See you at the gym! 


Monday, September 11

STRENGTH/SKILL

20 Min of Work:
    Back Squat: 3x10 @ 60% or 10RM

CONDITIONING

8 Min AMRAP:
    10 Weighted Sit Ups
    10 Deadlifts (155/105#)
    5 Handstand Push Ups


Tuesday, September 12

STRENGTH/SKILL

20 min of Technique:
    Snatch Complex:
      1 Hang Snatch
      1 Overhead Squat
      1 Squat Snatch
      1 Overhead Squat

CONDITIONING

"Max Fax"
    1 Minute of Max Push Ups
    2 Minutes of Max Double Unders
    3 Minutes of Max Pull Ups
    4 Minutes of Max Air Squats
  
*Compare to March 28, 2017


Wednesday, September 13

CONDITIONING

5 Min AMRAP:
    10 Russian KB Swings (72/53#)
    5 Burpee Box Jump Overs (24/20")
    10 Single Arm DB Press (5/Side)

Rest 3 Min

5 Min AMRAP:
    10 Med Ball OH Squats (20/14#)
    5 Med Ball Cleans
    10 Med Ball Sit Ups


Thursday, September 14

STRENGTH/SKILL
  
20 Min of Work:
    Strict Press 3x10 @ 60% or 10RM

CONDITIONING

"206"
5 Rounds for Reps:
    :30 sec Slam Balls (40/30#)
    :30 sec Rest
    :30 sec Box Jumps (24/20")
    :30 sec Rest


Friday, September 15

STRENGTH/SKILL
    
A. Tabata:
    4 Sets Hollow Hold
    4 Sets Superman

B. 15 Min of Technique Work:
    Ring Dips

CONDITIONING

8 min AMRAP:
    6 Ring Dips
    9 KB Goblet Squats (53/35#)
    12 Push Ups


Saturday, September 16

8:30a Advanced

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (95/65)
    800 M Run
    21 Thrusters (95/65)
    400 M Run
    50 Pull Ups

10a CrossFit

CONDITIONING

"Daniel"
For Time:
    50 Pull Ups
    400 M Run
    21 Thrusters (75/55)
    800 M Run
    21 Thrusters (75/55)
    400 M Run
    50 Pull Ups