Workout of the Day (Wednesday June 29, 2016)

Technical:
Establish a heavy complex of:

“Bear Complex”

Power Clean+Front Squat+Shoulder to OH+Back Squat+Shoulder to OH

**if movements are proficient, combine in to a cluster to back rack thruster.
Metabolic:
10 min Alt EMOM:
10 Back Squats 125-155/85-115

20 sec OH Hold 

** for the entire duration of workout, bar must not go to the floor
-this workout is some serious time under tension, stay extremely tight and protect your trunk! These ones have the tendency to make low backs super tight, not injury, just tight if you get lazy. 
Stabilization:
3 X Max Set Muscle Ups (or practice the movement/transitions)

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Attention all ladies (and men that like to sport ladies athletic wear)

lucy

Posted in Rocklin Crossfit Blog, WOD

Workout of the Day (Tuesday June 28, 2016)

Technical:

7x 1+1 Power Clean + Hang Clean (squat) 
Metabolic: 

Complete Four Rounds of: 

3 Power Cleans 185-225/135-165

5 Push Ups over Bar

10 KB Swings 32/24

15 Ball Slams 
Stabilization: 

100 Seated KB Twists

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Workout of the Day (Monday June 27, 2016)

Technical:
4 X 6 Front Squats (last set should be around 70% of 1rm)
Metabolic:
“Heavy Jackie)
1000 m Row

50 Thrusters 95/65*

30 C2B Pullups 
*every time the bar goes to the floor, deduct 5 reps from what you’ve already accomplished
Stabilization:
50 Evil Wheels

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Workout of the Day (Friday June 24, 2016)

Technical: 
5 X 3 Deadlift 
Metabolic:
Complete Five Rounds of:
5 Deadlifts 75%-85%

10 Toes to Bar
Stabilization:
Five Rounds of (not for time):
10 Strict HSPU

10 Strict C2B Pullups 

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Workout of the Day (Thursday, June 23, 2016)

Technical:
5 x 3 Snatch

Metabolic:
500m Row
20 Burpees
400m Row
30 Alt Pistols
300m Row
40 Box Jumps
200 Row
50 Alt DB Snatch (50/35)
100m Row

Stabilization:
5 x 5 x 2 Windmills

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Workout of the Day (Wednesday, June 22, 2016)

Technical:

5×3 OHS

 

Metabolic:

4 RFT:

20 Back Rack Lunges 135/95

10 Pull Ups

 

Stabiliazation:

30 Tempo Toes to Bar

 

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Workout of the Day (Tuesday, June 21, 2016)

Technical:
5×2 Hang Power Snatch

Metabolic:
7 RFT:
3 P Snatch (165/115)
6 Wall Ball 30/20
9 T2B

Stabilization:
7×3 Weighted Ring Dips

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Workout of the Day (Monday June 20, 2016)

Technical:

 

5 X 3 Snatch Balance

 

Metabolic:

 

Complete Five Rounds of:

5 OHS 135-185/95-135
20 Sec L-Sits (floor is RX)
40 Double Unders

*16 min Time Cap

 

Stabilization:

 

30 Candlesticks

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Workout of the Day (Friday June 16, 2016)

Technical:

5 X 3 Power Cleans
Metabolic:

16 min clock:

30 Clean (anyhow) 95/65
-2 min rest-
20 clean (anyhow) 145/115
-2 min rest-
10 clean (anyhow) 195/165
-2 min rest-
Amrap of Cleans: 245/215

Stabilization:

5 X 12 sec Hot Pot

Posted in WOD