Archive for September 30, 2017

1 Oct 17

Rest & Recover

Get Mean is Happening–CrossFit in Manhattan, KS

30 Sept 17

3 sets of:
Mountain Climbers x :30 seconds
Rest :30 seconds
Arch Hold x :30 seconds
Rest :30 seconds
L-sit x :45 seconds (accumulate)
Rest :90 seconds

5 Rounds for time of:
20 Wall Balls
10 Hang Power Cleans (155/105#)
*Taken from CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS

29 Sept 17

Take 20 Minutes to build to today heavy Push Press

AMRAP in 15 Minutes of:
50 Double-Unders (100 Singles)
15 Burpees
5 Bar Muscle-Ups

Get Mean is Happening–CrossFit in Manhattan, KS

28 Sept 17

Rest & Recover

-or-

Make-u A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

27 Sept 17

Every 2 Minutes for 12 Minutes:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 95%

Three rounds for time of:
20 Weighted Lunges
Toes-to-Bar
400 Meter Run

Get Mean is Happening–CrossFit in Manhattan, KS

26 Sept 17

3 sets of:
Handstand Hold x : 45 seconds
Rest :30 seconds
Supinated Grip Barbell Row x 6 @21X1
Rest :90 seconds

Complete the following for time:
800m Run
21 Power Snatches (75/55#)
600m Run
15 Power Snatches
400m Run
9 Power Snatches

Get Mean is Happening–CrossFit in Manhattan, KS

25 Sept 17

Every 2 Minutes for 16 Minutes:
Back Squat
*Sets 1-2 = 3 reps @ 70-75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 93%
*Set 7 = 1 rep @ 96%
*Set 8 = Max Reps @ 85%

Complete the following for time:
21-15-9
Overhead Squats (95/65#)
Handstand Push-ups
Pull-ups

Get Mean is Happening–CrossFit in Manhattan, KS

24 Sept 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

23 Sept 17

3 sets of:
Weighted Pull-ups x 3
Rest :30 Seconds
Weighted Box Step-ups x 16 (8 each leg)
Rest :60 seconds
Hollow Body Hold x :60 seconds
Rest :60 seconds

Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar (10 Hanging Knee Raises)
*Taken from CF Invictus

Get Mean is Happening–CrossFit in Manhattan, KS

22 Sept 17

Every 2 Minutes for 12 Minutes: Back Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%

*Set 6 – 2 reps @ 90-95%%

AMRAP in 4 Minutes of:
30 Double-Unders
3 Overhead Squats (135/95#)
Rest 4 Minute and Repeat
*Taken from CF Linchpin

Get Mean is Happening–CrossFit in Manhattan, KS