23 Jan 17

**START OF NUTRITION PROGRAM***

Every 2 Minutes for 14 Minutes::
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Unbroken Reps @ 85%
*Set 7 – the same number of reps achieved for max reps with 75% of your 1-RM

Complete the following for time:
50 Calorie Row
25 Burpees Over the Bar
50 Hang snatch (75/55#)
25 Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

21 Jan 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Handstand Hold x :30 seconds
Minute 2: Sandbag Carry (Bear Hug) x 200′

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

5 rounds of:
:90 seconds on/:90 off of:
20 Wall Balls
Max Power Cleans (135/95#)
*Taken from Floelite

Get Mean is Happening–CrossFit in Manhattan, KS

20 Jan 17

3 sets of:
Straight Body levers from the floor x 6-8
Rest :30 seconds
30 Double-Unders or :60 seconds of Double-Under practice
Rest :60 seconds

Every 2 Minutes for 10 Minutes:
Unsupported Seated Strict Press x 5 reps
*Goal is to perform 5% more than last week

3 Rounds for time of:
7 Strict Handstand Push-ups
7 Muscle-ups
49 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

19 Jan 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

18 Jan 17

Tabata Double-Unders & Sit-ups
*Alternate between movements to complete 4 sets total

Every 2 Minutes for 12 Minutes (6 sets):
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
*Increase by 2% on last weeks results.

Every Minute on the Minute for 15 Minutes:
Minute 1: 20 Double-Unders + 10 Toes-to-Bar
Minute 2: 7 Snatches (135/95#)
Minute 3: 12 Chest-to-Bar Pull-ups
*Progress/regress as needed

Get Mean is Happening–CrossFit in Manhattan, KS

17 Jan 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Barbell Rollouts x :40 seconds
Minute 2: Double-Unders x :30 seconds

Every 90 seconds for 12 Minutes: (8 sets):
Clean + 2 Front Squats @ 85% of your 1-RM C&J

With a running clock, perform the following:
21 Thrusters (95/65#)
10 Burpees Over the Bar
21 Thrusters (95/65#)

At Minute 4:00…
15 Thrusters (115/75#)
10 Burpees Over the Bar
15 Thrusters (115/75#)

At Minute 8:00…
9 Thrusters (135/95#)
10 Burpees Over the Bar
9 Thrusters (135/95#)

Get Mean is Happening–CrossFit in Manhattan, KS

16 Jan 17

Every 2 Minutes for 14 Minutes:
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – x Max Unbroken Reps @ 83%
*Set 7 – the same number of reps achieved for max reps with 73% of your 1-RM
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Every Minute on the Minute for 15 Minutes:
Minute 1: Row Sprint x :40 seconds
Minute 2: 100′ Overhead Carry (with DB/KBs)
Minute 3: Broad Jump x 10 (6/5′)

Get Mean is Happening–CrossFit in Manhattan, KS

14 Jan 17

Every Minute on the Minute for 6 Minutes:
Min 1: Double-Unders x :30 seconds
Min 2: Handstand Hold x :30-:45 seconds

Every 90 seconds for 12 Minutes (8 sets):
Clean + 2 Front Squats @ 80% of your 1-RM C&J

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

Get Mean is Happening–CrossFit in Manhattan, KS

13 Jan 17

Reverse Tabata L-sits

Every 2 Minutes for 10 minutes:
Unsupported Seated Strict Press x 5-6 reps
*Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.

3 Rounds for time of:
15 Power Jerks (155/105#)
60 Double-Unders

Get Mean is Happening–CrossFit in Manhattan, KS

12 Jan 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS