10-15 min active recovery: Bike, light jog, row or whatever you see fit Mobilize 10min Roll 10min Stretch, work on splits and hamstrings 10min
Overhead squat 5-5-5-5 Push press 5-5-5-5 Split jerk 5-5-5-5 WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps…
Oly lift W2 D3 Power clean/ Split Jerk 3-3-3-3 Cleans pulls @ 110% 2-2-2-2 Back Squat 3-3-3-3 then Run 1 mile
1st alarm Team of 2 for time 10 shuttle run (65ft) 15 med ball toss (20#) 20 burpees 25 walking lunges 30 power cleans (95/65) total 25 walking lunges 20 burpees 15 med ball toss 10 shuttle run (65ft)
Rest day, yay!!! 10/15 min active recovery, bike, light jog, heavy bag, row, nice and easy PVC pipe Snatch tech work Mobility/ Roll 10 min Stretch 10 min
Oly lift prog W1 D2 Overhead Squat 5-5-5-5 Split Jerk 5-5-5-5 Bench press 5-5-5-5 Mobility Roll 10min Stretch 10min
From CrossFit.com Barbell Turkish get-up 1-1-1-1-1-1-1 reps Then 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″)
Oly lift prog: W1 D1 Power Snatch 5-5-5-5 (build up to max) Snatch pulls @ 110% of 1rm 2-2-2-2 Front Squat 5-5-5-5 (build to max) WORKOUT 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs)
Hugh McShane On Nov. 17 1923, Hugh McShane, 28, became the first Calgary firefighter to die while on active duty. He was killed in a traffic accident when the steering failed on his fire department apparatus while returning from an east-end blaze. 10 turkish get ups (20#) 10 toes to bar 10 over the box burpees…
“SHIP” 9 rounds for time 185lbs Cleans (Yes, squat cleans) 7 reps 8 burpees box jumps 36inches
