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Sweat – Lactic Power intervals LP2

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CrossFitGreen – SWEAT

Lactic power

Metcon (No Measure)

Shorter set sprint intervals (different than last weeks session), you will rotate between Rower,Bike,Ski and runner. Learn how to Go all out on each piece of equipment. Pick an all out pace in the warm up round and try Push to keep it the entire session not knowing what the intervals/rest will be :). If you have your Fitbit/heart rate monitor bring it in and get some metrics of what you performed…… How hard can you push

Tuesday 4th June

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CrossFitGreen – CrossFit

Weightlifting

Banded Deadlift (1×3)

Retest from 6 weeks ago. if feeling good add 1-5kg from previous lift. make sure to use same color band. Make sure to rest recover and eat to lift

Banded Deadlift (1×3-5)

Ts: 1×3-5 85%

Metcon

Metcon (Time)

Buy in 400m run

21-15-9

Power cleans 50/40

wallballs 20/14
Buy in: 400m run go all out

Then deal with the suck and keep pushing, can you go unbroken for Rx+

Phatbarbell

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CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Bar on knees + 3 muscle snatch + 3 oh squats x3

TP: Warm-up (No Measure)

Hit + catch muscle x5

Hit + catch Power x5

Hit + catch full x5

Weightlifting

Snatch (10×2)

hang power + hang full 65%

Snatch Pull (6×2)

Snatch high pull 80%

Phatbarbell

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CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Bar on knees 20sec + 3 muscle snatch + 3 OH squat x3

TP: Warm-up (No Measure)

High pull (hip) + high pull + tall snatch + hang snatch x3

Weightlifting

Hang Snatch (5×4)

2 nstach high pulls + 2 hang snatch 75 %

Snatch Pull (5×2)

segmented 90%

Phatbarbell (snatch volume)

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CrossFitGreen – Weightlifting

Warm-up

TP1: Warm-up (No Measure)

Bottom of squat hold with barbell +3 muscle snatch + 3 snatch press x3 + 3 OH squats

TP2: Warm-up (No Measure)

2 Snatch high pull + 2 hang snatch + 1 paused OH squat x3

Weightlifting

Hang Snatch (5×4)

Lift: 2 Snatch high pull + 2 hang snatch + 70% x5

Snatch Pull (5×3)

Segmented snatch pulls 5×3 85%

Phatbarbell

By: 0

CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Muscle snatch + oh squat + power snatch + snatch x4

lift: Power Snatch (5×3)

2 power snatches + 1 snatch x5 75% Of power snatch

acc: Snatch Pull (5×3)

Snatch Pull 5×3 90%

acc: Snatch Press (5×6)

3 Snatch push press + 3 snatch balance x5 build