517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Monday July 25- Friday July 29, 2016

Monday
Jerk @ 70%
1:00 2 Clean & Jerks @ 70%
2:00 3 Clean & Jerks @ 70%

3:00 1 Clean & Jerk @ 80%
4:00 2 Clean & Jerks @ 80%
5:00 3 Clean & Jerks @ 85%

6:00 1 Clean & Jerk @ 90%
7:00 2 Clean & Jerks @ 90%
8:00 3 Clean & Jerks @ 90%

21 OHS
15 toes to bar
9 Bar muscle ups

Rest 3:00

21 power snatch
15 toes to bar
9 bar muscle ups

Rest 3:00
21 clean and jerks
15 bar facing Burpee
9 bar muscle ups

Tuesday
EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max
For time
400m run
21 deadlifts
400m run
15 deadlifts
400m run
9 deadlifts

Wednesday

Every 1:30 for 9:00 (7 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.

3:00 amrap
1 strict press
3 push press
5 jerks
3:00 amrap push ups
3:00 rest
X2

Thursday
7X1 Power Snatch from just above knee– work to a heavy single for the day, rest as needed

3 rounds for time:
500m row
21 Ghd Sit-ups
15 C2B Pullups
9 S2O

Friday
1) Every 1:30 for 6:00 (5 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute.

2) Rest 3:00 after #1, then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk
5 rounds each for time
10 HSPU
100 double unders
10 bench press

Rest 2:00 after each round

 

Monday July 11-Friday July 15, 2016

All barbell OT2M
Monday
1.Front squat
2. Push press
Both at 5×5 @85%
3. “The Chief”
5-3 minute rounds
3 power cleans
6 push ups
9 air squats
Rest 1 minute
Tuesday
1.Snatch
50%-5, 60%-5, 65%-5, 70%-5, 75%-5, 80%-5 (or establish a new 5 rep max)
2. “The 5 Frans”
5:00 to complete Fran, repeat x5
21-15-9
Thruster
Pullups

Wednesday
1. Front squat
2. Push press
Both at 80% – 6×2
3. “Filthy 50″
50 reps of each for time
KBS
Box jumps
Knees to Elbows
Back extension
Push press
Jumping Pullups
Walking lunges
Wall ball
Burpees
Double unders

Thursday
1. Clean and jerk 50%-5, 60%-5, 70%-5, 75%-5, 80%-5 (or establish new 5RM
2. “Nancy”
5 rounds for time
400m run
15 OHS

Friday
1. Front squat
2. Push press
Both at 90% – 4×4
3. “Fight Gone Bad”
3-5 minute rounds
:60 push press
:60 wall ball
:60 sdhp
:60 box jump
:60 calorie row
:60 rest
(Cred DFBB)

 

Monday July 4- Friday July 8, 2016

 

Monday

Happy 4th Tribe!

No evening classes today, still one class at 10am! Come honor a hero!

T.J.

For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set

Repeat the triplet until you have completed 100 reps of the thruster.

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

Tuesday

Mr. Joshua

5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps

 

Wednesday

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

 

Thursday

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

 

Friday
“Manion”

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps