Offshore CrossFit

Offshore CrossFit

Saturday Oly Strength & Conditioning 7.21.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up
Weightlifting
Snatch (heavy single)
– 25 Minutes to build up to a new 1RM
Clean and Jerk (Heavy single)
– 25 Minutes to build up to a new 1RM
Accessory Work
3 Sets
10 Box Jumps
10 Push Press
10  GHD Hip Extension

10 – 15 Minutes of Mobility

 

Friday Oly Strength & Conditioning 7.20.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up
Weightlifting
Snatch (50%x3, 60%x3, 70%x3)
– Do a set every 2-3 minutes.
Power Clean + Jerk (50%x3+3, 60%x3, 70%x2x2)
Clean Pull (3RM, 95%x3,90%x3)
Accessory Work
10 to 15 Minutes of mobility

Rest up and getting ready to max out tomorrow.

Wednesday Oly Strength & Conditioning 7.18.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes
2 Sets

3 Power Cleans
5 Shoulder Press
5 Scap Press Overhead
3 Power Snatch

Weightlifting
If you are lifting on Sunday.
Power Snatch (Build up to 80%x2x1)
– 20 minutes
Power Clean + Jerk (80%x2x1)
20 Minutes
Weightlifting
If you are lifting on Saturday
Snatch (Heavy single / Openers )
20 Minutes
Clean and Jerk (Heavy single / Openers)
20 Minutes
Metcon
No one competing this weekend should do metcons this week.
Metcon (3 Rounds for distance)
Row

5 x 3 min / 1 min easy
Row five 3 minute pieces. Row for one minute at light pressure between each piece.

Accessory Work
3 Set
7 Seated Box Jumps
10 Strict Shoulder Press ( light & slow)
GHD Hip Extension

10 – 15 Minutes of Mobility

 

Tuesday Oly Strength & Conditioning 7.17.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes
2 Sets
10 Handstand Scap Push Ups (Face the wall)
3 Power Cleans
5 Dual Dumbbell Push Press (Building in weight)

Weightlifting
If you are lifting on Saturday.
Power Snatch (Build up to 80%x2x1)
– 20 minutes
Power Clean + Jerk (80%x2x1)
– 20 Minutes
Weightlifting
If you are lifting on Sunday
Back Squat (Heavy single)
– 20 Minutes
Front Squat (Heavy Single, 95%x1, 90%x1)
– 20 Minutes
Metcon
No one competing this weekend should do metcons this week.
Metcon (Time)
4 Rounds For Time

20 Dual Dumbbell Push Press (50/35)
50ft Dual Dumbbell Overhead Walk (50/35)
400m Run

Accessory Work
3 Sets
10 GHD Sit ups
10 GHD Hip Extension
:30 Front Rack Hold (Heavy)

10 – 15 Minutes of Mobility

Monday Oly Strength & Conditioning 7.16.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes
2 Sets
10 Scap Pull Ups
5 Jumping Knee Tucks
3 Power Snatch

Weightlifting
If you are lifting on Sunday.
Snatch Balance (Heavy Single)
– 20 Minutes
Power Snatch (Build to a heavy set, Drop set at 95%x1, 90%x1)
– 20 minutes
Weightlifting
If you are lifting on Saturday
Back Squat (Heavy single)
20 Minutes
Front Squat (Heavy Single, 95%x1, 90%x1)
20 Minutes
Metcon
No one competing this weekend should do metcons this week.
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Accessory Work
3 Sets
10 Box Jumps
:45 – 1min Dual Kettle Front Rack Holds (53/35)
10 Strict Pull Ups or (1/2 Max Rep) Kipping Pull Ups

10 – 15 Minutes of Mobility

 

Friday Oly Strength & Conditioning 7.13.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes

2-3 Sets
10 Alternating 1 Arm Russian Swing
8 Broad Jumps or Box Jumps
3 Cleans (Barbell)
3 Split Jerks (Barbell)

Weightlifting
Clean and Jerk (Build to a heavy single)
– Do a set every 2-3 minutes.
– Building to your opener.
Clean Pull (3RM, 95%x3,90%x3)
Jerk Dips (100%x3, 105%x2x3)
Accessory Work
3 Sets: 10 to 12 reps each movement.
GHD Sit-ups
Pull Ups

10 – 15 Minutes of Mobility