10-5-3
PVC Pass Throughs
Around the Worlds
6-4-2(empty barbell)
Back Squats
Snatch Grip Push Press
Overhead Squats
25 Minute Time Cap
10 Strict Pull-Ups
20 Burpees
30 American KB Swings 53/35
40 Toe 2 Bar
50 Thrusters 95/65
40 Toe 2 Bar
30 American KB Swings 53/35
20 Burpees
10 Strict Pull-Ups
3 Rounds
10 PVC Pass Throughs
10 OH Squats (Bar)
10 Hang Snatches (Bar)
5 Burpees
Use the heaviest weight you can for each set.
25 Minute Time Cap
3 Rounds
9 HSPU
15 Deadlift 225/155
21 Box Jumps 24/20
30 AbMat Situps
10 PVC Pass Thru
10 Air Squats
5 Push Press (Bar Only)
5 Supermans
Use the heaviest weight you can for each set.
16 Minute AMRAP
20 Push Jerks 95/65
15 Lateral Burpees
20 Front Squat 95/65
15 Pull-ups
Wrist Mobility then:
2 Rounds
5 Hang Power Cleans (Start at Hip)
5 Hang Power Cleans (Start at Mid-Thigh)
5 Power Cleans (Start at Bottom)
5 Hang Cleans (Start at Hip)
5 Hang Cleans (Start at Mid-Thigh)
5 Cleans (Start at Bottom)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 Minutes
If Grace is completed under 5 minutes do the following:
5 Minute Time Cap
6 Rounds
5 Power Cleans 155/105
5 Shoulder to Overhead 155/105
Rest 5 Minutes
If Grace is completed between 5-7 minutes do the following:
5 Minute Time Cap
2 Rounds
10 Hang Power Cleans 135/95
5 Shoulder 2 Overhead 135/95
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Use 75% of 1RM Snatch – 8 Minute EMOM – 5 Minutes to Warm-up to 75%
25 Minute Time Cap
1000m Row
20 Power Snatches 115/75
40 Wall Balls 20/14
20 Power Snatches 115/75
40 Goblet Squats 53/35
75 HR Pushups
3 Rounds For Time
25 Minute Time Cap
30 Hang Power Cleans 95/65
30 AbMat Situps
30 Box Jumps 24/20
2 Person Teams
45 Minute Time Cap
200 Double Unders
50 Power Snatches 95/65
50 Box Jumps 24/20
400m Run
50 Front Squats 95/65
50 Burpees
400m Run
50 Push Press 95/65
50 Ball Slams 20/15
400m Run
100 Wall Balls 20/14
With the holidays quickly approaching, there is a sense of excitement wherever we go. Thanksgiving and Christmas change the normalcy in our lives as the kids are home on a school break, we’re spending time with family we don’t normally see, and we eat like Kings.
And even as a fitness expert, yes, I love to eat! Seriously, the spreads this time of year are amazing. I remember up until a few years ago how my holiday eating would go and it never ended in me feeling amazing afterward.
I would stack my plate during the meal with everything served on the table. I’d take care of my first plate and then go back and make a second plate of the foods I particularly liked and I would then be completely stuffed like the turkey I just ate.
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Looking for the ultimate core exercise. Then look no further than the overhead squat.
It’s the ultimate movement in athleticism as it works muscle groups large and small which translate into athletic speed and power.
If you’re not currently training the overhead squat whether it’s lack of know-how or your gym doesn’t allow it then it’s time to change your workout regimen.
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