Offshore CrossFit

Offshore CrossFit

Monday Olympic Lifting 8.07.17

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Warm-up
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Snatch Press (5-5-5-5-5)
-Work to a medium weight.
Snatch Pull: Power Position (5-5-5-5-5)
-High hang/ bottom of the dip.

-Build to a medium weight.
High Hang Power Snatch (3-3-3-3-3)
Back Squat (5-5-5-5-5)
GHD Back Extensions (3 x 10-12)
-Body weight only

 

Saturday Olympic Lifting 8.5.17

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Warm-up
Olympic Lifting Warm Up #2
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Front Squat (1-1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.

-or-

Overhead Squat (1-1-1-1-1-1)
Snatch (1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.
Clean and Jerk (1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.

 

Wednesday Olympic Lifting 8.2.17

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Warm-up
Olympic Lifting Warm Up #2
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Back Squat (1-1-1-1-1-1)
2 Position Hang Power Clean ((1+1) x 5 sets at 80% of 1RM Power Clean)
Build to your working sets.
Mid-Thigh + Below the knee.
Clean Deadlift (5 x 3 at 90%)
On the last deadlift take:10 to lower down to the ground.
1 Minute Weighted Plank (3 x 1 Minute)

 

Tuesday Olympic Lifting 8.1.17

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Warm-up
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Snatch Balance (3-2-1-1-1-1)
Snatch Complex: Pull + Pull + Snatch ((1+1+1), 1-1-1-1-1, 95%, 90%)
(1) High Hang Snatch High Pull
+ (1) Above the Knee Snatch Pull
+ (1) Below the Knee Snatch
Strict Pull Ups (3 x 10)
Metcon (No Measure)
4 Sets
10 (1) Arm Bent Over Row
– L & R –
20 (1) Legged Balance – Barbell curl
– 10 reps on each leg –
1:30 Rest

pick a weight that you can complete each set unbroken.
Use the same weight across on sets.

 

Monday Olympic Lifting 7.31.17

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Warm-up
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Halting Clean Deadlift + Hang Clean ((1+1), 1-1-1-1-1, 95%, 90%)
Stop 03 seconds above the knee before finishing the clean deadlift then low back to the above the knee position.
Bench Press ((5 x 10): 40%x10, 50%x10, 60%x(3×10))
GHD Back Extensions (3 x 10-12)
Body weight only

 

Saturday Olympic Lifting 7.22.17

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Warm-up
Olympic Lifting Warm Up #2
Lunge Warm Up
2 Sets of 5 Box Jumps
(go bigger on the second set)
Burgener Warm Up
Weightlifting
Front Squat (1-1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.
-or-
Overhead Squat (1-1-1-1-1-1)
Snatch (1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.
Clean and Jerk (1-1-1-1-1)
12-15 Minutes to establish a heavy single for the day.