Archive for May 19, 2017

20 May 17

Every 2 minutes, for 6 minutes (3 sets) of:
Hang Snatch x 1 rep
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Snatch x 1 rep
*Build to today’s 1-RM.

AMRAP in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
24 Pistols (12 each leg)

Get Mean is Happening–CrossFit in Manhattan, KS

19 May 17

Every 2 Minutes for 16 Minutes:
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Sets 6-8 rep – 1 rep @ 90%+

5 Rounds for time of::
3 Bar Muscle-ups
12 Pull-ups
200 Meter Run

Get Mean is Happening–CrossFit in Manhattan, KS

18 May 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

17 May 17

Take 20 minutes to build to today’s 1-RM Close-Grip Bench Press

Complete the following for time of:
50-40-30-20-10 of:
Wall Balls (20/14#)
Double-Unders (150-120-90-60-30)
Box Jumps, (24/20″)

Get Mean is Happening–CrossFit in Manhattan, KS

16 May 17

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Jerk
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 1 rep
*Build to today’s 1-RM

3 Rounds for time of:
400m Run
20 Hang Power Clean (95/65#)
20 Push Press (95/65#)
*Taken from CF Linchpin

15 May 17

Every 2 Minutes for 16 minutes:
Back Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Sets 6-8 rep – 1 rep @ 90%+

Every Minute on the Minute for 15 Minutes:
Minute 1: Front Squats x :40 seconds (115/85#)
Minute 2: Weighted Strict Pull-ups x :40 seconds
Minute 3: L-sit Hold x :20-:30 seconds
*Try to accumulate :20-:30 second hold each set

Get Mean is Happening–CrossFit in Manhattan, KS

13 May 17

Every 2 minutes, for 16 minutes (8 sets):
(Power Clean + Jerk) x 2 reps
Build to today’s heavy.

Complete the following for time:
1200m Run
50 Wall Balls
800m Run
40 Wall Balls
400m Run
30 Wall Balls
200m Run
20 Wall Balls
100m Run
10 Wall Balls

Get Mean is Happening–CrossFit in Manhattan, KS

12 May 17

In 20 Minutes or less build to today’s heavy Overhead Squat
*Taken from rack

Complete the following for time:
30 DB Box Step-Ups (50/35#)
15 Strict Handstand Push-ups
5 Rope Climbs, 15′
24 Box Step-ups
12 Strict Handstand Push-ups
4 Rope Climbs
18 Box Step-ups
9 Strict Handstand Push-ups
3 Rope Climbs

Get Mean is Happening–CrossFit in Manhattan, KS

11 May 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

10 May 17

Take 20 minutes to build to today’s 1-RM Push Press

“Helen”
3 Rounds for time of:
400m Run
21 KB Swings, (53/35#)
12 Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS