Snatch & Complexes

03/31/15

Snatch + Hang Snatch + High Hang Snatch (95), (115) (135)
Snatch (185), (135)

Clean & Jerk  + Back Squat + Jerk + Hang Snatch
Bear Complex
Press + Push Press
Press + Push Press + Jerk

03/30/15 - Deadlift

03/30/15

Deadlift (135) 4, (225)  4, (315) 4, (365) 2, (405) 2, (435) 1, (315) 3 x 8

Squat

03/28/15

Squat 85%1RM(450) +30lbs
(135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 10x3

03/27/15 - Squat

03/27/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (390) 7x5

Clean & Jerk, Pullups, Handstand, Rows & Pulldowns

03/26/15

Clean & Jerk (95) (115) (135) (165) (185) (205) (225) (245) (265) (275) x 1

Pullups & Chinups x 5-5-5-5-5
(handstand between sets)

Cable Rows 3 x 12
Wide Grip Pulldowns 3 x 12

Squat & Core

03/25/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5 x 7

4 rounds of:
Weighted Back Extension (45) 15
V Situp x 15

W1 CF Open workout 15.4 & W2 Chest, Situps, Pullups & Double Unders

03/24/15

W1 CF Open workout 15.4

AMRAP 8 minutes
Handstand Pushup x 3
Clean (185) x 3
HSPU x 6
Clean x 3
HSPU x 9
Clean x 3
HSPU x 12
Clean x 6
HSPU x 15
Clean x 4
(64)


W2

Incline DB Press (75) 6, (90) 6, (105) 6, (115) 6, (125) 6
Decline Situps 3 x 20
TechnoGym Press 3 x 10
TechnoGym Fly 3 x 10
Cable Fly 3 x 10

5 rounds
Pullups x 20-15-10-10-10
Double unders x 20

03/23/15- Squat

03/23/15

Squat (135) 10, (225) 3, (275) 3, (315) 3, (365) 3, (405) 7x3

Squat

03/19/15

Squat (135) 5, (225) 5, (275) 5, (315) 3, (380) 7x5

W1 Rings & HSPU, W2 Squat & Chest & W3 Arms

03/18/15

Workout 1

Handstands, L sits, Levers, Skin the Cat, Handstand Pushups


Workout 2

Squat (135) 10, (225) 5, (275) 4, (360) x5x7

---superset
Cable Fly 4 x 10
Dips 4 x 10
---
Incline DB Press (100) x6x4, (115) 6, (125) 6


Workout 3 Arms

Cable Curls
Pressdown
Incline DB Curls
Overhead DB Extension (single arm)
Hammer Curls
Rope Pressdown

Deadlift, CF Open 15.3, Laundry List

03/17/15

Deadlift (135) 10, (225) 4, (275) 4, (315) 4, (365) 2, (405) 2, 2

CrossFit Open workout 15.3 (modified)
Bar Muscle ups x 7
Wall Balls (20) x 50
Double Unders x 100
(219)

"Laundry List" (20 minute AMRAP)
Turkish Getups (53) 10
Strict Pullups x 20
Push Press (95) 30
Pushups x 40
Alternate Plank x 50
KB Swing (53) x 11

Remaining:
KB Swing x 49
Squats x 70
Situps x 80
Double Unders x 90
Row 1000m

Original "Laundry List" workout http://nickdalprawod.blogspot.com/

Squat & Core

03/16/15

Squat (135) 8, (225) 4, (275) 4, (335) 4 x 9

Situps 3 x 20
GHD Situps 3 x 10
GHD Hip Extensions 3 x 10

Squat

03/14/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (385) 10 x 3

Squat

03/13/15

Squat (135) 5, (225) 5, (315) 5, (360) 7 x 5

Squat, Clean & Decline Situps

03/11/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (340) 5 x 7
HP Clean/High Hang Clean x 1/1 (95), (135), (185), Clean (205) 1, (235) 1
Situps 4 x 15

OHS, C2B Pullups, DB Press, DB Snatch, Situps

03/10/15

2 rounds of:
Overhead Squat (95) 10
Chest to Bar Pullups x 10
---
2 rounds of:
OHS (95) 12
C2B Pullups x 12
---

5 rounds of:
Incline DB PRess (125) 4
DB Snatch x 2/2
Decline Situps x 15

Squat, Cable Rows, Pulldowns

03/09/15

Squat (135) 10, (225) 4, (275) 4, (315) 4 x 9

Cable Rows 4 x 10
Wide Grip Pulldown 4 x 12
Straight Arm Pulldown 4 x 10

03/07/15 - Complexes

03/07/15

Complex 1 (95, 135, 185, 205)
Push Press x 3
Jerk x 3

3 rounds of:
Javorek Complex 1, (95)
Upright Row x 6
High Pull Snatch x 6
Back Squat Push Press x 6
Good Morning x 6
Barbell Row x 6
---

Complex 2 (95,115)
Upright Row x 1
High Pull Snatch x 1
Wide Grip Behind Neck Press x 1
Overhead Squat Down
Sots Press x 1
Overhead Squat Up x 1
Push Press x 1
---

Squat, Clean

03/06/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (345) 5, (385) 5
Clean (135) 1, (185) 1, (205) 1, (225) 1, (245) 1, (275) 1, (295) -

Bench, DB Press, Deadlift, Weighted Pullups & HSPU

03/05/15

Bench (185) 4, (225) 4, (275) 4
Incline DB Press (100) 8, (125) 2 x 8
Deadlift (135) 10, (225) 4, (275) 1, (315) 1, (365) 1, (405) 1, (435) 1

Weighted Kipping Pullups (40) 3 x 10
Weighted Handstand Pushup 3 x 3

Squat & "Annie"

03/04/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (370) 5

"Annie"
50-40-30-20-10 reps of
Double unders
Situps

CrossFit Open Workout 15.1 - Toe to Bar, Deadlift, Snatch, Clean & Jerk

03/03/15

Open Workout 15.1a

AMRAP 9 minutes
Toes to Bar x 15
Deadlift (115) 10
Snatch (115) 5
(132)


Open Workout 15.1b

6 minutes to find 1RM C&J
(260)

Squat, Clean & Jerk (PR)

03/02/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5

Clean & Jerk (115) 1, (135) 1, (165) 1, (185) 1, (205) 1, (225) 1, (250) 1, (275) 1 PR!

Back & Shoulders

03/01/15

Wide Grip Pulldown 3 x 10, (rear) 3 x 10
Wide Grip Pulldown (200) 10, (220) 8, (240) 8
Barbell Rows 3 x 10
Upright Row 3 x 10
DB Side Raise 3 x 10
DB Hammer Curls 3 x 10

02/28/15 - Legs

02/28/15

Squat (warm up to 315) 4 x 5, (335) 5, (365) 2 x 2, (405) 2 x 1

Leg Press (820) 12, (1000) 12, 12
Leg Extensions 3 x 15

02/27/15 - Snatch & Complexes

02/27/15

Sntach (95) 3, (115) 3, (135) 1, (165) 1, (185) 1, (205) 1-1

Snatch Balance
Complexes