Workout of the Day (Tuesday, December 12, 2017)

  1. Technical:
    5x 1 P. Clean + 2 Push Jerks +3 Back Squats

Metabolic:
EMOM 15:00 complete Back Squats (from floor) @ 50% 1RM
Rounds 1-5: 6 reps
Rounds 6-10: 5 reps
Rounds 11-15: 4 reps

Then buy out of choice:
Option a) 1mile Run
Option b) 2k Row
Option c) 300 Double Unders

Stabilization:
50 Strict T2B

24 Holiday Burpees

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Workout of the Day (Monday December 11, 2017)

Technical:

5 x 3 Hang Power Clean

Metabolic:

50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 Wall Ball
10 Bar Muscle Ups
20 Wall Ball
35 Hang Power Cleans (95/65)
50 Box Jump Overs

Stabilization:

100 AbMat Sit-ups with legs completely straight

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Workout of the Day (Friday December 8, 2017)

Liners

30 Prisoner Squats

Tabata:
50 Ball Slams
50 KB Swings (chalk free)

Technical:

5 x 3 Deadlifts (focus on speed thru the middle)

Metabolic:

Opens WOD:

13 min AMRAP-

55 Deadlifts 225/155
55 Wall Ball 10’/9’ Target
55 Cal Row
55 HSPU

Stabilization:

50 Single Leg Disc Good Mornings (Tempo- 3-1-3-0)

Mobility Saturday!!! Groin, adductors, hips!!! Allow your squat to be deeper and less pain/impingement. Allow for better performance!!

 

Also, Rocklin CrossFit Holiday Party on Friday the 8th at the gym from 6-9 pm!!! Come one come all, wear an ugly sweater, bring a food item, or gift card or toy for needing families. And be ready to have a great time!!! Everybody is welcome!

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Workout of the Day (Thursday December 7, 2017)

Technical:
5 x 3 Hang Snatch

Metabolic:
15min AMRAP
5 Prisoner Hip Pops
5 DB Snatch Balance (50/35)
5 Hang Power Snatch (115/75)
400m Run

Stabilization:

3 mins Hollow Hold/Superman

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Workout of the Day (Wednesday December 6, 2017)

Technical:

 

5 x 3-5 Presses Back Rack Sotts Press

 

Metabolic:

 

42, 30, 18 of:

 

OHS 95/65

Toes to Bar

* 17 min Cap

 

Stabilization:

 

5 x 6-10 Bench Press

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Workout of the Day ( Tuesday, November 5, 2017)

Technical:
5×3 Snatch Balance

Metabolic:
3 Rounds:
12 Alt. DB Snatch 50/35
10 Burpee Box Jump Over 24”/20”
-1min. Rest-
2 Rounds:
12 Alt. DB Snatch 50/35
10 Burpee Box Jump Over 24”/20”
-1min. Rest-
For Time:
12 Alt. DB Snatch 50/35
10 Burpee Box Jump Over 24”/20”

Stabilization:
3x 1min. Plank Hold

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Workout of the Day (Monday December 4, 2017)

Technical:

Est 1 Rep Max Snatch, ANYHOW

Metabolic:

1000 m Row
30 C2B Pull-ups
15 OHS 185/135
30 Pull-ups
1000 m Run

Stabilization:

5 x 4 Weighted Ring Dips

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Workout of the Day (Friday December 1, 2017)

Establish Max Double Front Squat

Metabolic:

EMOM X 10 min:

225/200 m Row

Rest Between Minutes 10-12, then:

30 Front Squats 185-245/135-165

Stabilization:

2 sets of max ring muscle ups (if you lack thy ability, just muscle up practice)

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Workout of the Day (Thursday November 30, 2017)

Technical:

5 x 3 Clusters

Metabolic:
15min AMRAP
500m Row
40 Double Unders
30 Wall Ball
20 Pistols
10 Deadlifts (185/135)

Stabilization:
5 x 3 Strict Press

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WORkout of the Day (Wednesday November 29, 2017)

Technical:

 

5 x 2 Push Press

 

Metabolic:

 

30, 20, 10:

 

Shoulder to OH 135/95

Chest to Bar Pull-ups

 

Stabilizatuon:

 

50 Reverse Pikes on Rower

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