10 Sept 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

9 Sept 17

3 sets of:
Strict Pull-ups x 5 (add weight as needed)
Rest :60 seconds
Straight Body Levers from Floor x 8
Rest :60 seconds

Four sets for times of:
12 Toes-to-Bar
24 Kettlebell Swings (70/53#)
48 Double-Unders
Rest 2 minutes

Get Mean is Happening–CrossFit in Manhattan, KS

8 Sept 17

Every 2 Minutes for 16 Minutes:
Back Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Complete the following for time:
600m Run
30 Shoulder-to-Overhead (135/95#)
400m Run
20 Shoulder-to-Overhead
200m Run
10 Shoulder-to-Overhead

Get Mean is Happening–CrossFit in Manhattan, KS

7 Sept 17

Rest & Recover

-or-

Make-up A Workout

Get Mean is Happening–CrossFit in Manhattan, KS

6 Sept 17

Tabata L-sits & Double-Unders
*Alternate betweeen movements to complete 4 sets each

Every 90 seconds, for 9 minutes (6 sets):
2″ Deficit Deadlift to Knees x 2 reps
Stand on a 2″ platform (plates can work) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

27-21-15-9 reps for time of:
Squat Clean (95/65#)
Ring dips
*Taken from www.crossfit.com

Get Mean is Happening–CrossFit in Manhattan, KS

5 Sept 17

Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

3 rounds for time of:
20 Pull-ups
100m Overhead Carry
400m Run
*Use DB or KB or Plate, scale up or down according to skill level/strength

400m Sandbag Carry (bear hug only)

Get Mean is Happening–CrossFit in Manhattan, KS

4 Sept 17

Rest & Recover

-or-

Open Gym from 10-12pm

Get Mean is Happening–CrossFit in Manhattan, KS

3 Set 17

Rest & Recover

**CLOSED SUNDAY SEPT 3RD AND MONDAY SEPT 4TH**

Get Mean is Happening–CrossFit in Manhattan, KS

 

2 Sept 17

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

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

AMRAP in 8 Minutes of:
16 Kettlebell Swings
8 Strict Pull-Ups

Rest 4 minutes, and then…

AMRAP in 8 Minutes of:
8 Burpee Box Step-Overs
8 Stationary Dips

Rest 4 minutes, and then…

AMRAP in 8 Minutes of:
8 Alternating Single-Arm Dumbbell Snatches
8 V-Ups

Get Mean is Happening–CrossFit in Manhattan, KS

1 Sept 17

Take 20 Minutes to establish 1-RM Snatch
Take 20 Minutes to establish 1-RM Clean & Jerk

Get Mean is Happening–CrossFit in Manhattan, KS