8-27-15 Deadlift Day

Posted: 27th August 2015 by Tangletowncrossfit in Uncategorized

Deadlift Day
Not for time
5-3-1-1-1-3-5
65%-75%-85%-90%-90+%-75%-65%
Then
9:00
min1: handstand holds :45
min2: hollow rocks for :30
min3: pistols x 10 reps total

8-26-15

Posted: 26th August 2015 by Tangletowncrossfit in Uncategorized

IMG_2004Squat Cleans
working from the high hang position only
work for speed under the bar-start light 55-65% 1 RM
3-3-3-3-3

7:00 AMRAP
10 Wall ball shots 20/14
6 Box jump overs
Rest 2:00
3:00 AMRAP
9 Pull ups
7 Burpees
Rest 2:00
2:00 of as many DUs as possible

8-25-15 Team AMRAP

Posted: 25th August 2015 by Tangletowncrossfit in Uncategorized

IMG_2011Jill is coaching a workout this Saturday.  Check out the link below:

LOLE-TWIN-CITIES-AUGUST-2

 

Skill work on pull ups or C2B if you have kipping pull ups
1. Swing
2. Swing with the knee up skip movement
3. Kipping and push away
4. Stringing pull ups together

20:00 AMRAP
Teams of 3
Run 200m together
10 snatches each- 1 work, 2 rest
increase load each round

8-24-15

Posted: 24th August 2015 by Tangletowncrossfit in Uncategorized

Back Squats
3 x 3reps of pause 4 seconds at bottom @65%
3 x 3reps of squats @ 85%

6 RFT
12 Box step ups with DB 30/20 or 35/25
10 Strict press with DB
6 Renegade rows with DB (right row, left row, push up)Screen Shot 2015-08-07 at 10.59.46 AM

This is a perfect spot for a pause. (photo from Barbell Shrugged)

8-22-15

Posted: 24th August 2015 by Tangletowncrossfit in Uncategorized

IMG_6629 IMG_6630Load up the Bear- In Memory of Ben Blat- Amy Hyatt-Blat’s husband
EMOM
0-5:00 2 reps of the Bear Complex
6-10:00 1 rep of the Bear + 5 reps of gymnastics movement
11-15:00 1 rep of the Bear
16-20:00 1 rep of the Bear
21-25:00 1 rep of the Bear
Each set of EMOMs should get heavier.
The Bear- deadlift, clean, front squat, push press, back squat, push press

8-21-15

Posted: 21st August 2015 by Tangletowncrossfit in Uncategorized

Every 2:00 for 10:00
Jerk x 2 reps @ 70-85%
start at 70% and add to 85% if mechanics are good
work on landing and foot position

3:00 EMOM for 15:00 (5 sets)
15/10 cal row (men is 15)
4 power cleans @ 65-70% of 1RM for C&J for all of these movements
4 front squats
4 shoulder to overhead

8-20-15

Posted: 20th August 2015 by Tangletowncrossfit in Uncategorized

Bench Press
set 1: 5 reps @65%
set 2: 3 reps @75%
set 3: 1 rep @80%
set 4: 3 reps @70%
set 5: 1 rep @85%
set 6: 2 reps @80%
set 7: 1 rep @90%

4 RFT
10 KB swings 72/53
10 KB single arm press 30/20
10 Ground to Shoulder with sand bag or MB

8-19-15

Posted: 19th August 2015 by Tangletowncrossfit in Uncategorized

IMG_0792 IMG_079315:00 to build to today’s heavy dead lift x 1 rep
then
Every 2:00 for 6 mins (3 sets):
Dead liftt x 3 reps @ 80% of today’s heavy single

16:00 AMRAP
5 HSPU
10 Reverse Lunges with bar in the front rack position 115/75 or 105/65
15 MB cleans 20/14
20 Battle ropes (20 total movements up and down)

8-18-15

Posted: 17th August 2015 by Tangletowncrossfit in Uncategorized

Snatch Pulls- focus only on the high pull part of the snatch from different positions-90%
6 x 2reps from the high hang
4 x 2reps from the hang
2 x 2reps from the ground

5 RFT
5 Power snatches 135/95 or 115/75
10 Box jumps
Rest 1:00
efforts should be 100% on each round

Tag Team Monday 8-17-15

Posted: 17th August 2015 by Tangletowncrossfit in Uncategorized
Tag Team Double Grace

Tag Team Double Grace

IMG_0780 IMG_0781

 

 

 

 

 

 

 

 

 

Remember to download TotalWOD app for your phone. Track and record all of our wods from the gym.

Tag Team Double Grace
60 cleans and jerks 135/95
1 person cleans
1 person jerks
tag team style
Then:
Front Squat Series
5:00 EMOM
set 1: 2 reps @ 60%
set 2: 2 reps @65%
set3: 2 reps @70%
set 4: 1 rep @75%
set 5: 1 rep @80%
then rest as needed for the following sets
set 6: 1 rep @85%
set 7: 1 rep @90%
set 8: 1 rep @95%+