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Monday January 2, 2017 CrossFit Peabody Workout of the Day: Back SQUATS and “HEADSTRONG”

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WARM-UP:

Barbell Complex:
7 Deadlifts
7 Muscle Cleans
7 Thrusters
7 Russian KBS (light) (squeeze glutes at top)
7 Back Squats
7 Good mornings
*Add light weight and repeat 1 more time.

MOBILITY:

Pigeon Pose on a box: 60-90s each side

STRENGTH:

Back Squat Clusters: Work up to a heavy 1.1.1 (20s). Rest 2:00
– Take between 5-6 work sets.
– Re-rack weight and rest 20 seconds between reps.
– Try to work above 90% of 1RM.
– Beginner: 5 x 5, adding weight each set.

METABOLIC CONDITIONING:

“Headstrong”
AMRAP in 5 minutes:
5 Thrusters (95, 65)
5 Lateral Burpees

Rest 4:00 + Repeat
L3: (75, 55)
L2: (65, 35)
L1: (45, 25) (Regular Burpees)

Post HEAVIEST load and MAX rounds to comments!

Thursday December 29, 2016 CrossFit Peabody Workout of the Day: Snatches

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Barbell Strength:

Part ONE:

Power Snatch – Complete 4 – 5 sets

Fitness: 3 Hang Power Snatch

Comp/Sport: 2 Hang Power Snatch + 1 Power Snatch

Part TWO:

Complete 3 sets of 5 reps:

Fitness: Snatch grip deadlift

Comp/Sport: Snatch Extensions (working heavy)

Metabolic Conditioning:

Complete 3 Rounds for time:

20 Alternating Arm DB Snatch 50/35

20 Hands Release Pushups

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Wednesday December 28, 2016 CrossFit Peabody Workout of the Day: Push Press

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Part ONE:

Barbell Strength:

Complete one set every 2 minutes for 12 minutes:

Push Press

Fitness – build up to a heavy 5

Comp/Sport – 5, 3, 1, 1, 1, 1 (working up in weight)

 

Part TWO:

Pullups – complete 3 sets of 5 reps

Metabolic Conditioning:

 

AMRAP in 7 minutes:

10 Push Press #95/65

10 Pullups

10 Burpees

Post HEAVIEST load and TOTAL rounds to comments

Saturday December 24, 2016 CrossFit Peabody Workout of the Day: 12 Days of Christmas

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“12 days of Christmas”

  • For Time
  • 1 Sumo Deadlift High-Pull  #75/55 lbs
  • 2 Thrusters #75/55 lbs
  • 3 Push Press #75/55 lbs
  • 4 Power Cleans #75/55 lbs
  • 5 Power Snatches #75/55 lbs
  • 6 Kettlebell Swings #53/35 lbs
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps 24/20 in
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges #45/25 lbs Plate

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.