CROSSFIT MANSFIELD

SATURDAY

With a Partner complete the following together.

1 Mile run (together)

50 Cleans 155/95

100 Ring Dips

1 Mile run (together)

50 OH Squats 115/75

100 Ball Slams

Friday

Easy set up. Get an old tire and drill a hole in it rig up and way to drag it. Add Dumbells or kettlebells inside for more weight.

Check out this article on the Push Up.

Elite FTS Power to the Push Up

Double Unders

50-40-30-20-10

Complete 20 Knees to Elbows between each round of Double Unders.

Thursday

Great article here from Greg Everett On Starting Position 

Snatch Balance

Snatch from mid thigh

Snatch from above knee

Snatch below knee

Snatch from the floor

Wednesday

50 Pull Ups

400 m Row

21 Thrusters 95lb

800 m Row

21 Thrusters 95lb

400 m Row

50 Pull Ups

Tuesday

1) 150 Row x10

Then complete.

15 KTE

15 Medball situp and throw w/ partner. 20lb ball.

Plank Holds 1min center/30sec sides

Monday

You asked for more conditioning and now you have it! We are backing off our strength work for a couple weeks. Eat well, sleep well and show up with a PMA. Somebody tell me what PMA stands for...

Meagan preparing for a Push Press.

Training

5 Rounds for time of

15 Cleans

30 Push Ups

*Weight for cleans is individual specific. A good starting point is 135/95. Make a good estimate based off of prior lifts and warm up.

*If your squat clean or front squat is not up to par just yet then power clean.

*Push Ups- Full range of motion. Full extension at the top and chest to floor.

Saturday

Hold onto the bar each set. Try not to let go until complete.

3 rounds
Hang squat clean x1
Press/push press x2
Back squat x3

Run 400m

3 rounds
Hang squat clean x2
Press/push press x3
Back Squat x 4

Run 400m

3 rounds
Hang Clean x3
Press/push press x4
Back squat x4

Happy Birthday Carolyn

Here's the birthday girl stepping up to her next deadlift....

Friday

Thruster 2x5

*Full Lock out on top*

* You need to be solid with bar overhead. Every muscle tense*

Then Complete AMRAP 12 minutes of

5 Pull Ups

10 Push Ups

15 Box Jumps

Thursday

How to perform Pendlay Barbell Row

Slow and steady performing the best reps you can. This is not for time.

10-9-8-7-6-5-4-3-2-1

Double Kettlebell Cleans  M-53's/W-35's

Ring Dips

Pendlay Barbell Rows