CROSSFIT INTENSE
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire

Week of September 8-12, 2014

9/7/2014

0 Comments

 

Monday
Skill: Ring Dip Progressions

20 AMRAP
15 Overhead Squats 75#/55#
10 Knee to Elbows
5 Handstand Push-Ups

Tuesday
Strength: Press Series

15 AMRAP
5 rounds of unbroken kettlebell swings (Russian)

Athlete chooses their weight and cannot change their weight throughout the 15 minutes once they start their swings.  The athlete's score is the number of reps completed in the 5 rounds x the weight used for the kettlebell swings.

Wednesday
Skill: Ring Dip Phases

For total time:
4 x 400 M run
2 minute rest between each 400 M run

Thursday
Strength: 5 x 1 Hang Snatch
Work to a heavy, but perfect single for the day.

3 rounds for time:
20 Wallball 20#/14#
20 Chest to Bar Pull-Ups
 

Friday 
Strength: Deadlift
Using 90% of your 1 RM as your training max, complete the following:
5 x 65%
5 x 75%
5 x 85%

For Time:
400 M Run
50 Push-ups
400 M Run
50 Deficit Push-ups 45# plates for men/25# plates for women
400 M Run
50 Diamond Push-Ups

0 Comments



Leave a Reply.

    Archives

    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013

    Categories

    All

    RSS Feed

Proudly powered by Weebly
  • Information
    • House Rules
  • Pricing Options
  • Hours and Location
  • Upcoming Events & Specials
  • Programs
    • CrossFit
    • Cancer Kickers
    • Intense Barbell Club
  • Testimonials from Members
  • Owners & Coaches
  • Intense Attire