Basic Lifting Cycle 3.5

A) Kipping/butterfly pull-up progression

B) Elaine's WOD – "This ain't yo momma's CrossFit"

25 minute AMRAP of:

  • 400m Run
  • 5 pull-ups
  • 6 alternating DB snatch @ 55/35
  • 7 deadlifts @ 95/65
  • 8 Double unders

* Each round will begin with a 400m run, however

for each movement, athlete will increase reps.

by 2 after each round (Ex. round 2 Pullups will = 7 reps

round 3 will = 9 reps, round 4 = 11 reps. and so on.)

Basic Lifting Cycle 3.4

A) Lift:

  • Hang Snatch: 5 x 3
  • Power Clean and Power Jerk: 5 x 1+1
  • Overhead Squat: 5 x 1

B) Tabata interval (20 seconds work/10 seconds rest x 8 intervals) per movement:

* Complete 8 intervals of Abmat situps before initiating burpees. 
  • Abmat situps
  • Burpees
* Score = lowest number of reps. for any of the 8 intervals for each movement. 

 

Basic Lifting Cycle 3.2

A) Lift:

  • Power Snatch: 5 x 3
  • Hang Clean: 5 x 2

B) 10 minute AMRAP of:

Descending ladder by 2 reps. each round starting from

  • 10 HSPU
  • 10 box jumps @ 30"/24"

*Score= time completed before 10 minutes or total reps. completed. 

Basic Lifting Cycle 3.1

* Increase the weights from last week as able to.

A) Lift:

  • Clean and Jerk: 5 x 1
  • Clean Pull: 3 x 3
  • Back Squat:3 x 3

B) For time:

  • 50 mountain climbers (L + R= 1)
  • 40 V- Ups
  • 30 CTG pushups
  • 20 scissor kicks
  • 10 alternating pistols

Basic Lifting Cycle 2.6

A) Lift:

  • Snatch: 6 x 1
  • Clean and Jerk: 6 x 1
  • Front Squat: 3 x 1

B) For time:

  • 30 Calorie Row 
  • 30 Kettlebell Swings (53/35) 
  • 30 Wallballs (20/14)

Basic Lifting Cycle 2.6

A) Lift:

  • Snatch: 6 x 1
  • Clean and Jerk: 6 x 1
  • Front Squat: 3 x 1

B) For time:

  • 30 Calorie Row 
  • 30 Kettlebell Swings (53/35) 
  • 30 Wallballs (20/14)

Basic Lifting Cycle 2.5

A) Rope Climb:  Progression or learn new technique
 
B) For Time:
  • Buy In: 30 KB Russian Twists
  • then For time:

    • 20 Front rack walking lunges 95/65
    • 20 Ring Dips, 10 Floor Wipers
    • 10L/10R Single Armed KB Swing (35/25)
    • 5 Wall Walks
    • 5 High Low Plank then
  • Buy Out: 30 KB Russian Twists

Basic Lifting Cycle 2.4

A) Lift:

  • Power Snatch: 5 x 3
  • Power Clean and Power Jerk: 5 x 3(1+1)
  • Overhead Squat: 5 x 3

B) 5 Rounds for Time:

  • 30 Double Unders
  • 15 T2B 

Basic Lifting Cycle 2.3

A) Lift:

  • Snatch: 5 x 3
  • Snatch Pull: 4 x 3
  • Front Squat: 5 x 3

B) For Time:

  • 200 m Farmer Carry 70/55
  • 10 Shoot Throughs
  • 200 m Farmer Carry
  • 20 Box Jumps
  • 200 m Farmer Carry
  • 10 push ups
  • 200 m Farmer Carry