Offshore CrossFit

Offshore CrossFit

Competitors Workout Tuesday 11/11/2014

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

A) 3 sets
8(20/10) Bike *Record cal/dis per round
15/20 HSPUs

B) Strict Press: 1RM+10lbs x.9=TM
40%x5
50%x5
60%x5

C) EMOM for 10Min
1 Power Clean + 2 Jerks *60-70% of 1RM C&J

D) 4 Min AMRAP
20 Double Unders
10 Push Press 95/135

-90seconds rest-

4 Min AMRAP
200M Run
10 HSPUs

E) 10Min or 5 sets
Pushing weakness

Olympic Weightlifting Monday 11/10/2014

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A) Lunge Warm Up/ Junkyard Dog/ Burgener Warm Up

B) Back Squat: 1RM+20lbs x.9=TM
40%x5
50%x5
60%x5

C) snatch pulls: 5 Sets 60-80% of 1RM
1 Mid Thigh & 1 Below the knee

D) Snatch Complex: 5 sets 65%
1 Snatch + 2 Overhead Squats

E) Accessory Work: 3sets x 10reps

Pull Ups & ABS

Competitors Workout Monday 11/10/2014

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

A) 1 sets
2000M Row
Max Chest to Bar

B) Back Squat: 1RM+20lbs x.9=TM
40%x5
50%x5
60%x5

C) EMOM for 10Min- *60% of 1RM Snatch
1 Power Snatch
1 Hang Squat Snatch

D) 5 rounds for time
15 burpees
200m run
8 power snatches 95/135
E) 10Min or 5 sets
Pulling weakness

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A) Lunge Warm Up/ Junkyard Dog/ Burgener Warm Up

B) Deadlift- 1Rm +20 x .9= TM 

  • 75% x 5
  • 85% x 3
  • 90% x 1+

C) Hang Snatch: Max (7×1)

*Deadlift up and lower to any position above the knee.

E) Clean: Max (7×1)

Go for a new record.

F) Jerk: Max (7×1)

http://offshorecrossfit.com/631/

Competitors Workout 11/7/2014

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

A) 1 Set
20 Minutes 70-80% Cardio Run/row/bike
14/20 WallBall Max Rep
*unbroken
Beat you score from last week

B) Deadlift: 1RM+20lbs x.9=TM
75%x5
85%x3
95%x1+

C) Snatch or Clean & Jerk Max

-Drop 20lbs off your best lift and hit 3 singles

D) OSCF WOD

E) 10 Minutes or 5 sets
focusing on a weakness.