CrossFit Huntsman Workout of the Day 17/03/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part power snatch:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

15mins work up to heavy single snatch 

10mins @90% complete 7 rounds                        

1 snatch deadlift              

1  snatch                     

1 OHS 

Squats:                  

Back Squat                

15 minutes, work up to heavy 1.                     

10 minutes, 3's @60%

CrossFit Huntsman Workout of the Day 15/03/14

Warm up:

2x5 Wall squats
2x10 Squats
2x10 Lunges forwards and back with weight
2x30/30 push press/active rest
+2min rest then repeat

strength:

Work up to heavy TGU

WOD

3 Rounds for time:

800m Run
6 TGU (3 each side)
60sec FLR

CrossFit Huntsman Workout of the Day 14/03/14

Warm up:

Dynamic hamstring stretch
2x Inch worm
3x5 Wall squats
3x5 Swings

Strength/skill

3x1-6 Pull up ladder (strict no kip)

or

15mins working on kipping pull ups

WOD:

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

CrossFit Huntsman Workout of the Day 13/03/14

Warm Up:                 

10 minutes             

Passovers 3 x 10    

Scapula PU 10 reps   

Cuban Press 3 x 5

Press:                         

Floor Press               

15 minutes, work up to heavy 3.             

10 minutes, Rest/Pause @60%       

WOD: 

With a partner:       

Alternating 4 rounds

     

Row 500m

10 thrusters@42.5kg/30kg

CrossFit Huntsman Workout of the Day 12/03/14

Warm Up:                 

10 minutes         

Couch Stretch (60s/leg)               

Knee Pulls 10 reps      

Glute Bridges 10 reps    

Russian Swings 3 x 5

Deadlift:                     

4" Block Pull/2" Deficit                   

15 minutes, work up to heavy 3.                    

10 minutes, 5's @60%

WOD: 

EMOM- 12 mins                                       

ODD:15 kb swings 24/16                        

EVEN: 40 sec max double unders

CrossFit Huntsman Workout of the Day 11/03/14

Warm Up: 

Shoulder/chest smash with med balls 3 x 20 sec  

3x10 passovers 

3x3 behind the neck split jerks

Press: 

push press 15mins heavy 5          

10 mins 3x5@90%        

1xmax@60%

WOD: 

8 min amrap        

5 power cleans 60kg    

8 burpees 

(power cleans increase by 5 each round, you have to complete 5 touch and go power cleans every round if not a penalty of 15 burpees at the end every incomplete set of 5) 

Results

CrossFit Huntsman Workout of the Day 10/03/14

Warm Up: 

3x3 quad stretch (20 sec hold)  

3x5 jumping squats          

3 part clean:              

1 sec pause @ floor,knees,pockets (perform snatch each time) 

Olympic Lifting: 

Olympic Lifting:          

15 minutes work up to a heavy single            

1 hang clean + 1 clean             

EMOM for 10 @85% 1 hang clean + 1 clean 

Squats:                  

Front Squat                

15 minutes, work up to heavy 3.                     

10 minutes, 5's @60%

Results