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CrossFit Training

Saturday, April 2, 2016. Saturday April 2, 2016. Seconds 0-50 - Slow Row. Seconds 50-60 - Fast Row. Chad Vaughn Olympic Warm-Up - 2 Rounds. Round One - Empty Barbell or PVC. Round Two - Empty Barbell or 65/45. Complex is as follows:. 5 Front Rack Strict Presses. Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits - overhead and down by the waist. 2 Push Jerk Skill.

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CrossFit Training | johndunlaptraining.blogspot.com Reviews

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Saturday, April 2, 2016. Saturday April 2, 2016. Seconds 0-50 - Slow Row. Seconds 50-60 - Fast Row. Chad Vaughn Olympic Warm-Up - 2 Rounds. Round One - Empty Barbell or PVC. Round Two - Empty Barbell or 65/45. Complex is as follows:. 5 Front Rack Strict Presses. Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits - overhead and down by the waist. 2 Push Jerk Skill.

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1 crossfit training

2 pre conditioning

3 emom x 5

4 5 good mornings

5 5 back squats

6 5 elbow rotations

7 5 overhead squats

8 5 stiff legged deadlifts

9 5 front squats

10 mobility

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crossfit training,pre conditioning,emom x 5,5 good mornings,5 back squats,5 elbow rotations*,5 overhead squats,5 stiff legged deadlifts,5 front squats,mobility,t spine mash,banded shoulder distraction,skills,1 clean skill,2 conditioning,3 midline,blogthis

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CrossFit Training | johndunlaptraining.blogspot.com Reviews

https://johndunlaptraining.blogspot.com

Saturday, April 2, 2016. Saturday April 2, 2016. Seconds 0-50 - Slow Row. Seconds 50-60 - Fast Row. Chad Vaughn Olympic Warm-Up - 2 Rounds. Round One - Empty Barbell or PVC. Round Two - Empty Barbell or 65/45. Complex is as follows:. 5 Front Rack Strict Presses. Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits - overhead and down by the waist. 2 Push Jerk Skill.

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johndunlaptraining.blogspot.com

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CrossFit Training: January 2016

http://johndunlaptraining.blogspot.com/2016_01_01_archive.html

Friday, January 22, 2016. Friday January 22, 2016. A High Bar Back Squat, 3 reps x 8 sets @ 55% speed work, rest 45 seconds between sets. B Power Snatch, 80% x 1 rep x 4 sets, rest 1:30 between sets. 155# Felt really heavy today! C Clean and Jerk, 80% x 1 rep x 4 sets, rest 1:30 between sets. D 5 Rounds for time of the following:. 15 Thrusters @ 75 lbs. 10 Box Jumps @ 24 inches. 5 Power Snatches @ 75 lbs. 18:39 Was one of those "just get through it workouts! Thursday January 21, 2016. Odd Minute: 200 Met...

2

CrossFit Training: September 2015

http://johndunlaptraining.blogspot.com/2015_09_01_archive.html

Monday, September 28, 2015. Monday September 28, 2015. A Mid Thigh Clean(Power or Squat), 65% x 2 reps x 5 sets, rest as needed. B Muscle Snatch, 65% x 3 reps x 4 sets, rest as needed. C Push Press, 80% x 3 reps x 4 sets, rest as needed. D Snatch Balance, 70%, 3 reps x 4 sets, rest as needed. E 6 Rounds for time of the following:. 5 Power Snatch @ 135/95 lbs. 10 Box Jumps @ 30/24 inches. Sunday September 27, 2015. A Mid Thigh Snatch or Block Snatch, 65% x 1.1 x 4 sets, rest as needed. 10 Toes to Bar.

3

CrossFit Training: March 2016

http://johndunlaptraining.blogspot.com/2016_03_01_archive.html

Thursday, March 31, 2016. Thursday March 31, 2016. Worked up to heavy single - 195#. Felt good. EMOM for 10:00 @ 165#. B 3 Sec. Pause Overhead Squat, 5 sets x 2 reps. C Power Snatch Hang Squat Snatch. 10 sets. Worked up to 135#. D 2 sets of. Pull-ups unbroken first round then 10-10 second round. Butterfly pull-up technique was weak today. Wednesday March 30, 2016. 20 DB Snatch @ 45#. Monday, March 28, 2016. Monday March 28, 2016. 15 Cal Assault Bike. 15 70# KB Swing - Russian. Sunday, March 27, 2016.

4

CrossFit Training: February 2016

http://johndunlaptraining.blogspot.com/2016_02_01_archive.html

Friday, February 26, 2016. Friday February 26, 2016. Crossfit Open WOrkout 16.1. 8 rounds 10 reps (218). Thursday February 25, 2016. C 5 Rounds for moderate effort just move:. 15 Kettlebell Swings or Burpees-Athlete Choice. 15 Cal Assault Bike. Wednesday February 24, 2016. A Power Clean, 65%, 2 reps touch n go x 8 sets, rest 1 minute between sets. B Power Snatch, 60%, 2 reps touch n go x 8 sets, rest 1 minute between sets. C Push Press, heavy set of 3, no touch n go x 5 sets, rest 1:30 between sets.

5

CrossFit Training: October 2015

http://johndunlaptraining.blogspot.com/2015_10_01_archive.html

Thursday, October 29, 2015. Thursday October 29, 2015. A Mid Thigh Pause Clean, 65%, 2 reps x 6 sets, rest 1 minute. B Clean Deadlift(3 reps) Hang Clean Pull(3 reps) @ 70% x 5 sets, rest 1 minute. C Front Squat, 55% x 2 reps x 10 sets, rest 30 seconds between sets. Add 40 lbs of chains. D Overhead Squat, work to 85% of best Overhead Squat, then do 3 reps x 3 sets @ 80% of your Overhead Squat today, rest as needed between sets. Worked up to 215. Then used 175 for 3. E AMRAP 12 Minutes of the following:.

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Owner Head Coach of CrossFit H2O. Http:/ headlessdog.blogspot.com/. CrossFit Games Masters Competitor – 2nd place finisher at 2012 CrossFit Games 55 division. Http:/ traintogain-cf.blogspot.com/. 8220;As a Masters age CrossFitter, I was lucky enough to find some success in the competitive side of CrossFit in 2012. However, I had never had a coach before, so I hired John McEvoy because I really wanted to experience having my specific needs as an athlete addressed in a focused manner. Your training program...

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Saturday, April 2, 2016. Saturday April 2, 2016. Seconds 0-50 - Slow Row. Seconds 50-60 - Fast Row. Chad Vaughn Olympic Warm-Up - 2 Rounds. Round One - Empty Barbell or PVC. Round Two - Empty Barbell or 65/45. Complex is as follows:. 5 Front Rack Strict Presses. Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits - overhead and down by the waist. 2 Push Jerk Skill.

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