Archive for July 31, 2017

1 Aug 17

Take 15 minutes to build to today’s heavy clean
Followed immediately by…
Every Minute on the Minute for 3 Minutes:
Clean x 2 @75% of today’s heavy

Again a 10 Minute running clock…
For max burpees in 6 minutes:
Row 1000 Meters
Bar-Facing Burpees
When the running clock reaches 6:00…
For max reps:
155/105 lb Squat Clean & Jerks
*Taken from CrossFit Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

31 Jul 17

Tabata L-sits + Double-Unders
*Alternate between movements to complete 4 sets each

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 7 reps @ 70%

Every Minute on the Minute for 12 Minutes:
Minute 1: Strict Pull-ups x 3 (weighted)
Minute 2: Pull-ups x 15
Minute 3: Push-ups x Max Reps x :40 seconds

*Finisher
Sandbag Carry (bear hug only)
*If you were able to carry the sandbag 200m, go 300m this week.

Get Mean is Happening–CrossFit in Manhattan, KS

29 Jul 17

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 82%
Sets 5-8: 87%
Sets 9-12: 92%

3 Rounds for time of:
35 Wall Balls
7 Clean & Jerks (165/110#)
*Taken from CF Linchpin

28 Jul 17

Take 15 Minutes to build to today’s 1-RM Pause Front Squat
Followed immediately by..
Every 2 Minutes for 6 minutes:
Front Squat x 3 reps @ today’s 1-RM Pause Front Squat

Every Minute on the Minute for 12 Minutes:
Minute 1: Row x 15/12 Calories
Minute 2: Toes-To-Bar x 12
Minute 3: Box Jumps, 24/20″ x 20

Get Mean is Happening–CrossFit in Manhattan, KS

27 Jul 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

26 Jul 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 82%
Sets 5-8: 87%
Sets 9-12: 92%

“Husky Helen”–Rx
3 Rounds for time of:
800m Run
42 KB Swings (70/53#)
21 Chest-to-Bar Pull-ups
*Completed in teams of 2 with only one person working at a time. Partners can split run into no shorter than 400m. Partition reps as needed.

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

Get Mean is Happening–CrossFit in Manhattan, KS

25 July 17

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 82%
Sets 5-8: 87%
Sets 9-12: 92%

AMRAP in 8 Minutes of:
40 Double-Unders
4 Squat Snatch (115/85#)
4 Bar-facing Burpees
*Taken fro CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS

24 Jul 17

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75-77%

In teams of 2, complete the following for time:
200m Run
400m Run
600m Run
800m Run
600m Run
400m Run
200m Run
*Partner 1 runs 200m, then partner 2 runs 200m. Once finished with 200m partner 1 runs 400m, then partner 2 runs 400m. Continue in this pattern until all runs have bee completed.

Finisher:
200m Sandbag Carry (bear hug only)

Get Mean is Happening–CrossFit in Manhattan, KS

23 Jul 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

22 Jul 17

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 80%
Sets 5-8: 85%
Sets 9-12: 90%

18-12-6
Hang Squat Snatch (135/95#)
Handstand Push-ups

Boot Camp
Every Minute on the Minute for 6 Minutes:
Minute 1: Lemon Squeezers/V-ups x 12
Minute 2: Practice Double-Unders x :30 seconds

400m Run
20 Ground-to-Overhead
300m Run
15 Ground-to-Overhead
200m Run
10 Ground-to-Overhead

Get Mean is Happening–CrossFit in Manhattan, KS