Offshore CrossFit

Offshore CrossFit

Tuesday Olympic Lifting & Metcon 8.21.18

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Tuesday Olympic Lifting & Metcon 8.21.18
Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Burgener Warm Up – Snatch

With the bar in the high hang using the snatch grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Snatch
2-4-6″ Snatch Lands
Full Squat Snatch Lands
– Skill Transfer –
Snatch Push Press
Overhead Squat
Heavy Snatch Balance
Snatch Balance No Dip(Snatch Drop)
Snatch Balance

Skill Warm Up
2 – 3 Sets
1 Power Snatch + 2 OHS
5 Hollow Body
5 Kipping Pull Ups / (50%) of Max Rep
Weightlifting
Muscle Snatch (Heavy Single)
Overhead Squat (Heavy Single)
Metcon
Metcon (Time)
400M Run
10-8-4-2
Burpees Over the bar
Snatch 95/65
200 M Run
Accessory Work
Snatch Pull (3 x 5 at 85% of 1RM Snatch)
1 Minute Weighted Plank (3 x 1 Minute)
GHD Hip Extensions (3 x 10, w/(:10) Hold on last rep)
Strict Pull Ups (3 x 10)

 

Saturday Olympic Lifting & Metcon 8.18.18

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The Gym Will be closed for The 2018 Clash Event
So, no drop-ins today but stop by and watch athlete throw down and test their fitness.
Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Burgener Warm Up – SnatchWith the bar in the high hang using the snatch grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Snatch
2-4-6″ Snatch Lands
Full Squat Snatch Lands
– Skill Transfer –
Snatch Push Press
Overhead Squat
Heavy Snatch Balance
Snatch Balance No Dip(Snatch Drop)
Snatch Balance

Skill Warm Up
2 – 3 Sets
3-5 Seated Box Jumps
3 Hang Power Snatch
1 Power Clean + 2 Push Press + 1 Split Jerk
Weightlifting
Hang Snatch + Overhead Squat (Heavy set, 90%x 2 sets)
1 Hang Clean + 3 Push Press + 1 Split Jerk (Heavy set, Drop to 90%x 2 sets)
Front Squat (3RM, Drop to 90%x2x3)
Accessory Work
Box Jump (3 x 5-7 Seated Box Jumps)
 
Turkish Get Up (3 x 3 Each Arm )
Good Mornings (3 x 5 (4101))
(4101)
Down (:04)
bottom (:01)
Up (:00)
Top (:01)

 

Friday Olympic Lifting & Metcon 8.17.18

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Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Burgener Warm Up – Snatch

With the bar in the high hang using the snatch grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Snatch
2-4-6″ Snatch Lands
Full Squat Snatch Lands
– Skill Transfer –
Snatch Push Press
Overhead Squat
Heavy Snatch Balance
Snatch Balance No Dip(Snatch Drop)
Snatch Balance

Skill Warm Up
2 – 3 Sets
200m Run
2 Power Snatch
3 Scap Pull Ups + 3 Pull Ups/CTB
Weightlifting
Muscle Snatch (3RM, 90%x3)
Hang Snatch (3RM, Drop to 90%x2x3)
Metcon
Metcon (Weight)
15 Minute Cap – 1RM Snatch

200M Run
1 Snatch attempt.

– Bar starts at 50% of your 1RM, you must do a 200M Run before every snatch attempt.

Accessory Work
Halting Snatch Pulls (5RM, 90%x2x5)
– Lift to a position on the leg and hold for 2-3 seconds then continue toward you jump and finish.

Lift to the Knee.
Snatch Grip RDL (5RM, 90%x2x5)
Side Plank (3 x :45 hold each side)
Strict Pull Ups (3 x 10)

 

Monday Olympic Lifting & Metcon 8.13.18

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Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Clean & Jerk Barbell Warm Up

With the bar in the high hang using the clean grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Clean
Strict Press
Front Squat
2-4-6″ Power Cleans
Squat Cleans
Push Press
Split Jerk Balance
Tall Split Jerk (off your toes)
Split Jerk

Skill Warm Up
2 – 3 Sets
3 Squat Jumps
3 Cleans
3 Push Jerks
2 Clean & Push Jerks
Weightlifting
Dip Clean + Push Press ((3+3), Build to a heavy set for the day,)
Build to a heavy set for the day, drop to 90%x2 sets.

Back Squat (Build to a 5RM, Drop to 90%x2)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute ARMRAP
+1 Clean & Jerk 115/75
+1 Toes to Bar

Sub –  Situps for toes to bar.
Accessory Work
Clean Pull (3 x 5 at 80% of 1RM Clean)
Back Squat Jumps (3 x 5 at 30% of Back Squat)
Good Mornings (3(3101) x 5-7 at 30% of Back Squat)
(:03) Down
(:01) Bottom
(:00) Up
(:01) Top
Toes to Bar (3 x 7-10, or, (50% of 1 Set max))

 

Friday Olympic Lifting & Metcon 8.10.18

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Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Burgener Warm Up – Snatch

With the bar in the high hang using the snatch grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Snatch
2-4-6″ Snatch Lands
Full Squat Snatch Lands
– Skill Transfer –
Snatch Push Press
Overhead Squat
Heavy Snatch Balance
Snatch Balance No Dip(Snatch Drop)
Snatch Balance

Skill Movement Warm Up
2 – 3 Sets
200m Run
2 Power Snatch
3 Scap Pull Ups + 3 Pull Ups/CTB
Weightlifting
Muscle Snatch (3RM, 90%x3)
Hang Snatch (3RM, Drop to 90%x2x3)
Metcon
Metcon (Time)
3 Rounds
400M Run
10 Power Snatch 95/65
20 Pull Ups
10 Overhead Squat 95/65

RX+:
20 Pull Ups or 10 Ring Muscle Ups

Accessory Work
Halting Snatch Pulls (5RM, 90%x2x5)- Lift to the Knee.
-Lift to a position on the leg and hold for 2-3 seconds then continue toward you jump and finish.

Snatch Grip RDL (5RM, 90%x2x5)
Side Plank (3 x: 45 hold each side)
Strict Pull Ups (3 x 10)

Wednesday Olympic Lifting & Metcon 8.8.18

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Warm-up
Dynamic Lunge Routine
Banded Monster Walks (10 Steps + 10 Air Squats)
Clean & Jerk Barbell Warm Up

With the bar in the high hang using the clean grip perform 3 reps of each movement.
Jump Shrug
Jump High Pull
Muscle Clean
Strict Press
Front Squat
2-4-6″ Power Cleans
Squat Cleans
Push Press
Split Jerk Balance
Tall Split Jerk (off your toes)
Split Jerk

Skill Warm Up
2 – 3 Sets
3-5 Broad Jumps
1 Power Clean + 1 Hang Clean
3 Push Press
Weightlifting
Clean Deadlift (Knee) + Power Clean + Hang Clean (knee) (Build to heavy set, Drop to 90% x 2 sets)
Pause Back Squats (3RM, Drop to 90%x2x3)
Metcon
Metcon (Time)
Team Workout – 12 Minute Cap

50 Calorie Bike
30 Thrusters 95/65
50 Calorie Bike
30 Push Press 95/65
50 Calorie Bike
30 Clean & Jerk 95/65

Teams of 2-3.

Accessory Work
Shoulder Press (5RM, Drop to 90%x2x5)
Jumping Quarter Squat (3 x 5 at 50% of  Back Squat)
Side Plank (3 x: 45 hold each side)