25 Aug 16

Rest & Recover

-or-

Make-up A Workout

13938508_1057294017657129_3560975176003365340_nGet Mean is Happening–CrossFit in Manhattan, KS

24 Aug 16

Tabata Arch & Hollow Holds
*Alternate between movements

Every 2 Minutes for 10 Minutes:
Push Press x 3@75%

3 Rounds for time of:
42 Double-Unders
21 KB Swings (70/53#)
15 Box Jumps (24/20″)
9 Hang Power Cleans (135/95#)

13932846_1065712180148646_4007660258172304506_n 14054191_1065713063481891_1300733670032193426_nGet Mean is Happening–CrossFit in Manhattan, KS

23 Aug 16

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

Every:90 seconds for 12 minutes:
Clean x 3@75%
Followed by..
3 sets of::
Clean Pull x 3@95%

Complete the following for time:
21-15-9
Thrusters (135/95#)
Pull-Ups
Burpees Over the Barbell
*Taken from CF Invictus

13921190_1065711796815351_8509211459184606671_nGet Mean is Happening–CrossFit in Manhattan, KS

22 Aug 16

Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1
All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

3 Rounds for time of:
400m Run
100′ Box Push (45/25#)
200m Run
50′ Box Push
*Add weight on top of box as necessary

13920751_1065712160148648_3068073145978249226_n Get Mean is Happening–CrossFit in Manhattan, KS

20 Aug 16

Every 2 Minutes for 10 Minutes:
Snatch x 3@70%
Followed by..
Every 90 seconds 4:30:
Snatch Pull x 3@85%

3 Rounds for time:
7 Muscle-Ups (Ring)
21 Burpees

13903253_1058874234165774_4381335930897996489_nGet Mean is Happening–CrossFit in Manhattan, KS

19 Aug 16

Five sets of:
Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat
Rest 2 minutes
Pay attention to the tempo – four second descent, two second hold in the bottom.

In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans (155/105 lbs)
100 Meter Run
*Taken from CF Invictus

13902605_1057294070990457_6301547686606560095_nGet Mean is Happening–CrossFit in Manhattan, KS

18 Aug 16

Rest & Recover

-or-

Make-up A Workout

13934626_1057294010990463_1759297430554297737_nGet Mean is Happening–CrossFit in Manhattan, KS

17 Aug 16

Tabata Double-Unders & Arch Hold
*Alternate between movements

Every 2 Minutes for 10 Minutes:
Push Press x 3@70%

4 Rounds for time of:
12 Push Press (115/80#)
12 KB Swings (70/53#)
12 Wall Balls (20/14#)

13939310_1057294234323774_172070122862073051_nGet Mean is Happening–CrossFit in Manhattan, KS

16 Aug 16

Reverse Tabata L-sits
*Alternate between movements

Every 2 Minutes for 10 minutes
Clean x 3@70%
Followed by..
Every 90 seconds for 4:30
Clean Pull x 3@85%

Complete as many rounds and reps as possible in 10 minutes of:
8 Pull-Ups
12 DB Lunges (45/25#)
20 Double-Unders

13873171_1057294067657124_8832113368474349251_n 13872752_1058418670877997_6685704191412833981_nGet Mean is Happening–CrossFit in Manhattan, KS

15 Aug 16

Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1
Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

Every Minute on the Minute for 18 Minutes:
Minute 1: 4 DB Burpee Box Step-Overs (45/25#) (20″/18″)
Minute 2: 12/8 Calorie Row
Minute 3: 10 Strict Handstand Push-ups

13935138_1055765077810023_4064866010046181678_n 13906585_1055765084476689_8280211788143956181_nGet Mean is Happening–CrossFit in Manhattan, KS