Call Us Today! 408.356.2136| info@lgsrc.com

Monthly Archives: June 2016

CrossFit Class Workout 6/30/2016

A.  Snatch (1 Rep Every :30 for 6 minutes @80%)

 

B.  For time

5 rounds

21 GHD sit ups

7 power snatch (135/95)

By |June 29th, 2016|CrossFit|Comments Off on CrossFit Class Workout 6/30/2016

CrossFit Class Workout 2/29/2016

A.  Partners for time

7 Rounds

15 calorie Assault Airbike

*3 man team or 1:2 (work:rest)

Make sure these are all out!

 

B.  For reps

12 Minute AMRAP

5-10-15-20-25-30……

Deadlift (155/105)

HSPU

By |June 29th, 2016|CrossFit|Comments Off on CrossFit Class Workout 2/29/2016

CrossFit Class Workout 6/28/2016

A.  Hang Power Clean (3 sets of 10 reps @70%)

 

B.  Dead Lift (Work up to a heavy weight for 5 reps.)

 

C.  For time

5 rounds

250m row

50 double under

10 burpees

-Rest 1:00 b/t rounds-

By |June 28th, 2016|CrossFit|Comments Off on CrossFit Class Workout 6/28/2016

CrossFit Class Workout 6/27/2016

A.  Snatch (Build to a Heavy Single)

*Start at 70% of 1 RM add 5# until you hit a Heavy Single. No more than 2 misses.

 

B.  Back Squat (10, 8, 6, 4 Reps ending @ 80% of 1 RM)

 

C.  For reps

10 Minute AMRAP

15 Shoulder To Overhead (115/80)

15 Toes To Bar

By |June 27th, 2016|Uncategorized|Comments Off on CrossFit Class Workout 6/27/2016

CrossFit Class Workout 6/25/2016

A.  Clean and Jerk (1 Rep Max)

 

B.  Front Squat (Heavy Single)

 

C.  AMRAP – Rounds and Reps

10 minute EMOM

6 Muscle Ups

*Pick a number of Muscle Ups you can hit unbroken each minute even if it’s only 1-3. This is working on gymnastic efficiency and conditioning.

By |June 24th, 2016|CrossFit|Comments Off on CrossFit Class Workout 6/25/2016

CrossFit Class Workout 6/24/2016

A.  5 Rounds for reps

5 rounds – with partner back and forth

5 Hang Clean (80% of your 1 RM Hang Clean)

10 HSPU

15 Wall Balls (20/14)

20 Pull Ups

25 Situps

*If you do not have a partner then use 1:1 Work:Rest.

* Partner A will complete 1 round while Partner B rests.  Then Partner B will complete 1 round while Partner A rests.  They will repeat that pattern for a total of 5 rounds EACH

CrossFit Class Workout 6/23/2016

Swim

Warm up: (Rest as needed during warm up)

25 swim (easy)

25 kick (easy)

50 swim (moderate)

50 kick (moderate)

 

Workout:

5x50m (fast) Rest 0:30 after each

8x25m (faster pace) Rest 0:15 after each

4x25m on (Fastest pace) Rest :30 after each

CrossFit Class Workout 6/22/2016

A.  For time

3 person teams

100 assault bike calories

30 clean and jerk (Choose lowest 80% of 1 RM from the 3 Athletes)

30 muscle ups

60 power snatch (Choose lowest 80% of 1 RM from the 3 Athletes)

30 muscle up

90 overhead squat (Choose lowest 80% of 1 RM from the 3 Athletes)

30 muscle ups

100 assault bike calories

*If you have no partners, divide the reps by 3 and complete alone.

By |June 22nd, 2016|CrossFit|Comments Off on CrossFit Class Workout 6/22/2016

CrossFit Class Workout 6/21/2016

A.  For time

2 Rounds

Row 1000m

-Rest :90-

 

B.  Split Jerk (Build to a Heavy Single)

Rest :90

C.  Split Jerk (Max reps Jerk at 80% of the Heavy Single you hit.)

By |June 21st, 2016|CrossFit|Comments Off on CrossFit Class Workout 6/21/2016

CrossFit Class Workout 6/20/2016

A.  3 Position Snatch (High Hang + Hang + Floor) (70%x1+1+1, 75%x1+1+1, 80%x1+1+1) x 2 waves.

 

B.  Snatch Pull (2 Sets for 3 Reps. Work up to 100% of your 1 RM Snatch.)

 

C.  For time

5 rounds

20 calorie assault Airbike

5 Power clean (80% of your 1 RM Power Clean)