CrossFit EST

Tuesday, April 9, 2013

April 10

Pt. 2 of Pistol Progressions. Did you work on Pt.1?

Skill Work

Pistol

MetCon

4 Rounds of:

400m Run

21 Deadlift (135#/95#)

21 HR Push Up

Reminder: EST will be CLOSED this Saturday.

Monday, April 8, 2013

April 9

Strength

3 x 5 Front Squat

MetCon

4 Rounds of:

10 Toes To Bar

20 Superman

30 Air Squat

Sunday, April 7, 2013

April 8

Strength

4 x 2 Push Press + 1 Split Jerk

MetCon

Teams of 2 - 6 Rounds of:

200m Run

10 Power Clean & Jerk (135/95)

10 Burpee Lateral Jump Over Barbell

*One person works while one rests. Each person does 3 rounds.

EST will be CLOSED this Sat for all classes and open gym due to hosting Burgener's Olympic Lifting Cert.

Thursday, April 4, 2013

April 5

Our friend Dutch doing a Pause Clean at the knee. We are snatching, but you get the idea.

Strength

A. 7 x 1 Pause Snatch (at knee)

B. 3 x BW Sled Push

Tomorrow (4/6) @ 10:30am we host the final Open WOD 13.5. See you there!!

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:

65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Wednesday, April 3, 2013

April 4

Some Pistol Skill Work

Skill Work

3 x ME Double Under

3 x 1 min ME Double Under

Endurance

6 x 200m Run (1min Rest)

Cool Down

Foam Roll

Skill of the Month

Pistol

We will do a little work on it like we do each month but start putting in a little bit of your own time on this skill. Show up early, leave late, Saturdays open gym time; use these times to work on some skills. We will give you a skill to focus on each month. If you achieve the skill or already have it, write you name down on the large whiteboard where I will have a section for the skill of the month.