Archive for July, 2016

Friday July 29, 2016

Posted: July 29, 2016 by jmdimitri in Uncategorized

For Time
800m run/200m swim

20 Alt DB Snatches (10-25/35-55)

20 HR push-ups 

400m run/150m swim

20 Alt DB Snatches

20 HR push-ups

400m run/150m swim

20 Alt DB Snatches

20 HR push-ups

200m run/100m swim 


Oly 6 pm

1) BN Jerk E2MOM 12

6×2/75,80,85,90,95,90

2) Sn Pull

5×2/work up to 110% for last 2 sets

*Quality>load, drop weight if needed

3) OHS w pause

4×5/ AHAP w control

Thursday, July 28, 2016

Posted: July 28, 2016 by jmdimitri in Uncategorized

15 min Handstand practice 
Beginners:Handstand Holds, plank holds, plank shoulder taps, etc
INT:Handstand Shoulder Tap Practice, Plate walk ups

ADV:Handstand Shoulder Tap Practice, Freestanding Handstand Holds, 20s Freestanding Handstand Hold + Handstand Walk  

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4 RFT

400m run

5 Parallette Shoot Through

50m sled pull (90/135) 

50m Broad Jumps 

10 Push Press (75/115)

Wednesday, July 27, 2016

Posted: July 27, 2016 by jmdimitri in Uncategorized

7 RFT
7 C2B 

10 GHD

13 Box Jumps (20/24)

16 Mtn Climbers (R+L=1)

Oly 7pm

1) Cln Dbls E2MOM 16

75,80,85,80,85,90,90

2) BS 

4×4/95% of 6RM

1x50m walking lunge/ MT bar on back

3) 3supersets

10-Weighted GHD

10-Weighted Hip Ext

Tuesday, July 26, 2016

Posted: July 26, 2016 by jmdimitri in Uncategorized

EMOMx10:

3 Hang Power Snatch + 3 OHS (ahap)

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4 RFT:

12 Deadlifts (135/185)

12 Burpees

12 KBS (35/55)

Monday, July 25, 2016

Posted: July 25, 2016 by jmdimitri in Uncategorized

Back Squat (20min)
4 x 3 @90% of 2RM

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Curtis P (65/95)

30 Dubs /15 attempts/60 singles

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1 Curtis P=

Power Clean

Right Lunge

Left Lunge

Push Press

2016 CrossFit Games Champs Matt Fraser & Katrin Davidsdottir

Oly 7pm

1) Sn dbls E2MOM 14

75,80,85,80,85,90

2) DL 

4×3/90% of 4RM

4/4RM

3) Sn Press 

4×4/90% of 6RM

2×4/100% of 6RM

Friday, July 22, 2016

Posted: July 22, 2016 by jmdimitri in Uncategorized

For time:

30-25-20-15-10
Ball Slams

Flutter kicks

50m swim/200m run

Only 6pm

1) BN Jerk E2MOM 12

6×2/75,75,80,85,90,90

2) Sn Pull

5×3/work up to 105% for last 2 sets

3) Press from split

4×5/ AHAP w control

Thursday, July 21, 2016

Posted: July 21, 2016 by jmdimitri in Uncategorized

7 RFT

200m run

10 Wall Balls (14/20)

10 Alt Renegade Rows (R+L=2)

10 V-Ups

*Choose any DB wt for renegade rows 

Renegade Row