Monday

BIONIC CrossFit – B45

Metcon (No Measure)

3 Attempts of a Max Tricep Extension Hold

2 Min Rest

Then

7 Min AMRAP

8 DB Push Press

10 Jumping Pull -Up

30 Jump Rope

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Monday

Monday 06/17/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

Accessory

OH/Hip Accessory

5 KB strict press

5 KB Single leg RDL

5 KB reverse lunge steps

*complete all reps in one arm, then switch arms. Complete 2 times thru on each arm. Rest 2 mins between sets

WOD

Ghost (Time)

10 Rounds

15 Wall balls (Rx 20/14)

3 Clean and Jerks 165/115
BENCHMARK: Last compeleted 01/28/2019 and 09/18/2018

*If we did this on 1/28, lets use the same parameters and measure our progress.

*Clean and Jerk: should be a weight you could do 8+ unbroken reps if fresh.

Cool Down

3 min bike- easy pace


then:


3sets @ casual pace


15 Band pull aparts


15 Banded good mornings


.20 sec dead hang

Performance/Sport Program (PSP)

WK 5/ D1:


Clean and Jerk:


2 cleans + 1 jerk


6 times thru


60%, 65%, 70%, 75% x 3 
% based off of 1RM clean and jerk



Clean pull:


4 x 3


2 @ 95%, 2 @ 100%



Front Squat:


5 x 2


70%, 75%, 80%x 3



WOD:


”Ghost”


For time:


10 Rounds:


15 Wall Balls 20/15


3 Clean and jerks 165/115


*goal is sub 12-15

Monday 06/17/2019

Saturday 06/15/2019

BIONIC CrossFit – CrossFit

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Warm up

Coaches Choice

WOD

Metcon (Time)

Partner Workout

For Time:

Calories on the Bike

F/F Pair = 200 Calories

M/F Pair = 250 Calories

M/M Pair = 300 Calories

(See below for details)
– On 3,2,1.. Go, Partner 1 will begin accumulating calories on the bike while partner 2 holds a dead hang position on the pull-up bar

– Each time the partner holding the dead hang needs to drop from the bar, the partners will both complete a 200m run. Once the run is completed, the partners will switch the movement they were on and continue to work towards their total calories required

– A row may be substituted for the bike

Saturday 06/15/2019

Friday 06/14/2019

BIONIC CrossFit – CrossFit

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General Physical Fitness Program

Warm Up

Coaches choice

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
You only count total completed rounds. Extra reps dont count today so strategize accordingly.

Performance/Sport Program (PSP)

Snatch :


2 single reps at

65% rest 2 mins


2 single reps at 70%

rest 2 mins


2 single reps at 70%

rest 2 mins


1 rep @ 75%

rest 3 mins


1 rep @ 75%

rest 3 mins


1 rep @ 80%

rest 3 mins


1 rep @ 80% 



Clean and jerk:


2 cleans + 1 jerk:

65%, 70%, 70%


1 Clean + 1 jerk


75%x 2, 80% x 1

Rest 2 min between each set

Conditioning:

“Chief”

3 min AMRAP:

3 Power cleans 135/95

6 push ups

9 Air squats

1 mins rest

*5 rounds

*only recording total completed rounds.

Friday 06/14/2019