Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Garage Oly Workout
Snatch 126 137
3, 3, 3, 2, 1 147 158
168
Clean and Jerk 153 166
3, 3, 3, 2, 1 179 191
204Block Snatch Pull (mid-thigh) 189 5r3s - actually did 5x3 with straps - no blocks available
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OPT Workout
A. PS build to 80% of 1RM in 10 min
B. PS 80% of 1RM x 1 every 30 sec for 6 min
C. 8' AMRAP
Row 200m
15 ring dips
Rest 5 min
D. 8' AMRAP
4 KB Snatches Right Arm, 2 pood
4 KB Snatches Left Arm, 2 pood
8 T2B
20 DU
Rest 5 min
E. 6' AMRAP
20 DU
3 HSPU
4 KBS, 2 poodA. 225
B. 185
C. 5 + 200m
D. 5 + 2
E. 6 +14 -
CrossFit ASA AM Workout
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Push Press & 4x4 Workout
Push Press
5x3
Did last 3 sets w/ 1854x4min rds, 1min rest in between:
5 hang power cleans 135#
5 HSPU
5 Box jumps 30"Got 14+5
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4-1-14 Wendler (Back Sq, Hng Cln, Dead Lifts) Workout
Wendler:
Back Squats: 3x310, 3x330, 3x350
Hang Cleans: 3x195, 3x210, 3x220 (didn't attempt..hurt right hand)
Deadlifts: 3x395, 3x 420, 3x440 (didn't attempt..lower back sore after 420 set) -
April 1st 2014 Workout
Strength
Ohs 3x6
2 min rest btw sets*worked on form @ 65lb
WOD
Teams of 2
50 pull ups/20 muscle ups
50 alternating db snatches
50 pistols
50 hang squat cleans with dbs(one in each hand)
50 pull ups/ 20 muscle ups
1 person works for 40 seconds. Other rests.*pull ups with blue band
*30lb dumbbell snatches
*pistols with band
*25lb in each hand squat cleans -
CF Santa Clara Workout
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CF Santa Clara Workout