Archive for April 30, 2017

1 May 17

Every 2 minutes, for 12 minutes (6 sets) of:
2-Second Pause Front Squat + Front Squat

AMRAP in 15 Minutes of:
400m Run
10 Strict Pull-ups
*Use weight if you can do 10 strict pull-ups unbroken

Get Mean is Happening–CrossFit in Manhattan, KS

29 Apr 17

Every 2 minutes, for 4 minutes (2 sets) of:
Hang Clean + Clean + Jerk
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Clean & Jerk x 2 reps

Every 9 Minutes for 27 Minutes:
3 sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Ring Dips
1 Minute of Strict Pull-Ups
Rest 3 Minutes

Get Mean is Happening–CrossFit in Manhattan, KS

28 Apr 17

Every minute, on the minute, for 10 minutes:
Front Squat x 2 reps @ 75% of 1-RM

Complete the following for time:
CrossFit Online Qualifier 4
2 Rounds for time of:
10 Deadlifts (315/225#)
20 Handstand-push-ups (4.5/3″ deficit)
30 Front Squats (95/65#)

Get Mean is Happening–CrossFit in Manhattan, KS

27 Apr 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

26 Apr 17

Take 15 minutes to build to today’s 1-RM Shoulder Press
Followed Immediately by:
Every 2 Minutes for 6 Minutes::
Shoulder Press x Max reps @ 75% of todays Heavy Single

In teams of two, complete the following for time:
CrossFit Online Qualifier 1
100 DB Snatches (50/35#) (50 each)
80 Calorie Row (40 each)
60 Bar-Facing Burpees (30 each)
40 Ring Muscle-Ups (20 each)
*One partner working at a time

Get Mean is Happening–CrossFit in Manhattan, KS

25 Apr 17

Every 2 minutes, for 6 minutes (3 sets) of:
High Hang Snatch + Hang Snatch
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch + Snatch
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets) of:
Snatch x 2 reps

Complete the following for time:
CrossFit Online Qualifier 3
21-15-9
Shoulder-to-Overhead
Chest-to-Bar Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

24 Apr 17

Every 2 Minute for 16 Minutes:
Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Sets 6-8 – 1 rep @ 90+%
Rest 2-3 minutes between sets

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

23 Apr 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

22 Apr 17

Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 3 reps @ 60-65%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Snatch x 2 reps @ 70-75%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep @ 80-95%

Tabata Row
Tabata 10m Sprints
Tabata Double-Unders
*Stay with one Tabata at a time
*Score is total of the lowest scores in each movement

Get Mean is Happening–CrossFit in Manhattan, KS

21 Apr 17

Every minute, on the minute, for 12 minutes:
Front Squat x 2 reps @ 70% of 1-RM

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots
12 Burpees
*Taken from CF Invictus

Get Mean is  Happening–CrossFit in Manhattan, KS