Offshore CrossFit

Offshore CrossFit

Olympic Lifting Thursday 5pm 11/20/2014

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A) Lunges/Junkyard Dog/Burgener Warm Up

B) Snatch Push Press: No more then 10 sets
Heavy single, with a: 03 second hold at the top.

C) Snatch Balance: No more then 10 sets
Heavy single, with a: 03 second pause bottom of the squat.

D) Halting Snatch Deadlifts: 3-4Sets x 2Reps
-Above the Knee
-Mid Thigh
-Pockets or Power Position
-Stand up & Take :10seconds to lower back down

E) Accessory Work
5 Minutes of Cardio: Run/Row/Bike at an easy pace
10-15 Minutes of Mobility: Roll & strecth

Olympic Lifting Wednesday 5pm 11/19/2014

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A)Lunges/Junkyard Dog/Burgener

B) Front Squat: Heavy Single
Drop to 80% max rep
Target (8-12)

C) Hang Snatch Pulls: Lower to Above the knee
80%x3
90%x3
100%x3x3

D) Snatch
Heavy Doubles
-rest :90seconds between sets-

E) Accessory Work
3 sets
10 Box Jumps *go big
10 Pull Ups
10 Back Extensions

Competitors Workout Wednesday 11/19/2014

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5min Row/Bike/Run: Lunge & Burgener Warm Up

A)2 sets
Tabata Bike
3/8 Muscle Ups
-Or- 10 Chest to bar & Ring dips

B) Deadlift: Heavy Single
Drop to 80% max rep *Target 8-12reps
-Rest :2min between sets

C)Snatch: 7×1
Heavy single
Drop 25lbs for 2×1

E) For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups(C2Bs or Ring Dips) they must run a 200-meter lap.
Time Cap: 20 minutes

*If you can not string together 5 or more muscle ups … SUB: unbroken chest to bar and unbroken ring dips.
Example: 18 Muscle Ups= 18 C2B, followed by 18 ring dips.

Competitors Workout Tuesday 11/18/2014

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Session #1
5min Row/Bike/Run-Lunge & Burgener Warm Up

A) 2 sets
800M Run
5/10 Strict HSPU
6/15 HSPUs

B) Strict Press- Heavy Single
Drop to 80% max rep
Target (8-12reps)

C) Split Jerk: 7×1
Heavy single

D) EMOM: 12Min
3 Shoulder to Overhead + 10T2B
Drop to 75% of the heavy single

E) WOD
3 min AMRAP
10 deadlifts 155/225
5 burpee bar hops
REST 90 seconds
3 min AMRAP
8 cleans 135/195
5 burpee bar hops
REST 90 seconds
3 min AMRAP
6 shoulder to OH 105/165
5 burpee bar hops

Session #2
-20 Minutes of Carido-
Build up to 80%(5min) and hold
Run/Row/Bike/Jump Rope
Separate to your workout