CrossFit 4982: Friday 180907

3-Position Power Snatch

Build to a Heavy Complex

“Daily Dozen”

AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups

Extra Work
15 minutes of handstand walking practice
*Ask a coach for progressions

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180906

Front Squat

3 Sets of 5

“Annie’s on the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Extra Work
Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180805

“Eighteen Wheeler”

AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Extra Work
Strict Handstand Push-ups
19 Repetitions
Rest 1 Minute
16 Repetitions
Rest 1 Minute
13 Repetitions
Rest 1 Minute
10 Repetitions

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180904

“Powder Keg”

AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

Extra Work
2K Row

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180903

"Hotshots 19"

6 rounds for time of:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
Run 400 meters

We do Hotshots 19 to honor the nineteen members of the Granite Mountain Hotshots firefighting team. On June 20, 2013, the members of this courageous team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Extra Work
Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180831

Pausing Overhead Squat

Moderate to heavy Set of 2

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Extra Work
Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions

20 Glute Bridges

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180830

“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Power Cleans (75/55)
16 Reverse Lunges (75/55)
24 AbMat Sit-ups

Extra Work
Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180829

“Half Bad”

AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

Extra Work
3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180828

Push Press

Heavy Set of 3

“Sky Hook”

3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Extra Work
Strict Handstand Push-ups
18 Repetitions
Rest 1 Minute
15 Repetitions
Rest 1 Minute
12 Repetitions
Rest 1 Minute
9 Repetitions

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180827

“Country Mile”

For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

Extra Work
Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180824

“Sasquatch”

Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

Extra Work
“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180823

“Paul Bunyan”

AMRAP 15:
60 Double Unders
21/15 Calorie Row
15 Deadlifts (225/155)

Extra Work
Aerobic Capacity
5-4-3-2-1:
Minutes on the Assault Bike
Rest Half the Time Between Sets

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180822

“Big Clean Complex”

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Extra Work
Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180821

“Lead Foot”


AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes 
AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes 
AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Extra Work
Alternating On the Minute x 10 (5 Rounds):
Even Minutes: 1 Bar Muscle-ups, 2 Toes to Bar, 1 Bar Muscle-up, 2 Toes to Bar, 1 Bar Muscle-up
Odd Minutes: 6 Dumbbell Power Snatches (70/50)

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180820

Back Squat

3 Sets of 5

“Thin Air”

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
200m Run

Extra Work
Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets:
Performed @ 75%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180817

Deadlift

Heavy Set of 10

“Captain Insano”

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Row

Extra Work
Gymnastic Pulling
NOT for time:
10 Strict Muscle ups
20 Strict Pull-ups
30 Strict Ring Dips

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180816

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Extra Work
Snatch
On the minute x 10
1 Hang Power Snatch
1 Power Snatch
*Start at 70% and add weight every third minute

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180815

“Hot Sauce”

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Extra Work
Strict Handstand Push-ups
For Time:
50 Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180814

“Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Extra Work
Power Clean
Build to 10 Rep Max

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180813

Power Snatch

Heavy Single

“Randy”

For Time:
75 Power Snatches (75/55)

Extra Work
Midline
Not For Time:
3×8 Glute Ham Raises
50 Weighted Sit-ups

*Programming modified from Ben Bergeron's CompTrain