Monday 22/9/14 – Performance

Workout of the Day A. Four Sets of: Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Handstand Push-ups x max reps Rest 2-3 minutes B. Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9 Jerk x 6 Use

Wednesday 27/8/14 – Competition

Workout of the Day A. Every minute, on the minute, for 6 minutes: Front Squat x 1 rep Loads per set (by %): 50, 60, 70, 75, 80, 85 (To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.) B. Every 2 minutes, for 20

Saturday 23/8/14 – Competition

Workout of the Day A. Three sets of: 60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible) Rest 30 seconds 60 Seconds of Handstand Walk (accumulate as much distance as possible) Rest 30 seconds B. Take

Thursday 21/8/14 – Performance

Workout of the Day A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x 2 reps Burpees x 4 reps *Load can vary from minute to minute.

Wednesday 20/8/14 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): High Hang Clean + Hang Clean + Clean Drop after each clean and reset into a good position for the next rep. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps

Wednesday 13/8/14 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Hang Clean + Clean Build over the course of the ten sets. B. Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps [...]

Tuesday 5/8/14 – Competition

A. Every minute, on the minute, for 15 minutes: Power Clean x 2 reps Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes. B. “CrossFit Games 2014 – 21-15-9 Complex 8 deadlifts (72/52) 7 cleans 6 snatches 8

Wednesday 30/7/14 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep [...]