Offshore CrossFit

Offshore CrossFit

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

 

Wednesday Oly Strength & Conditioning 7.11.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes
2 Sets
12 Jumping Lunges
1 Power Clean + 3 Split Jerks
10 V-Ups or (1/2) TTB

Weightlifting
Front Squat (Heavy single, 95%x1,90%x1)
– Do a set every 2 minutes
– No more than 15 reps
Power Clean + Jerk (Heavy double, 95%x2x1)
– 20 Minutes to complete.
Metcon
Metcon (Time)
7 Rounds

5-yard shuttle run
10-yard shuttle run
15-yard shuttle run
15-yard shuttle Lunge * (53’s/35’s)
* Dual Kettlebell Rack Walking Lunge

Accessory Work
3 Sets
10 Box Jumps
10 Single Arm Pause Overhead Squat (5 Each Arm)
10 DB Bent Over Row (10 reps each arm)

10 – 15 Minutes of Mobility

 

Tuesday Oly Strength & Conditioning 7.10.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes

Skill Warm Up
2-3 Sets
20-30 Double Unders
3-5 Dumbbell Cleans
4-6 Alternating DB Push Press
Weightlifting
Snatch (Build to heavy single/ opener)
Do your sets every 2 minutes.
Snatch Pull (3RM, 95%x3,90%x3)
– Done every: 90 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
8 Dumbbell Cleans (50/35)
16 Alternating Single Arm Push Press (50/35)
32 Double Unders
Accessory Work
3 Sets: Rest as needed between sets & rounds.
20 Single Arm Alternating Russian Swing
10-12 GHD Sit Up
(Half Max Rep) – Handstand Push Up

10 – 15 Minutes of Mobility

Monday Oly Strength & Conditioning 7.9.18

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Warm-up
Dynamic Warm Up
Burgener Warm Up

*This should take about 10 Minutes
2 Sets
6 Lateral Burpees
1 Power SN + 3 OHS
5 Strict Pull Ups

Weightlifting
Snatch Balance (Heavy Single)
– No more than 15 minutes.
– No more than 10 reps.
Power Snatch (Build to a heavy set, Drop set at 95%x1, 90%x1)
– 20 minutes
Back Squat (Heavy single)
– 15 Minutes
– No more than 7 reps
Metcon
Metcon (Time)
15 – 12 – 9
Lateral Bar Burpees
Snatches
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