Climb the cliff for the journey, not the view..

The Meat and Nut Breakfast


ADVANCED and FIRE-BREATHER

MFRT:

3 Rds

Press 1.1.1

Rest 10 sec

15 KB Swings - UB

Rest 2 Min

ADVANCED

Training:

"Sideburns - ADV"

12 Min

200M Run

3 Thrusters 155/105

10 Ring Rows

FIRE-BREATHER

Training:

"Sideburns"

12 Min

200M Run

3 Clean and Jerks 205/135

3 Muscle Ups

Training Notes:

Press 1.1.1 - Rest 10 sec btwn each rep

Thruster/Clean and Jerk - Should be Heavy and Challenging with minimal rest btwn reps, if any.  Modify weight up/down.

Simple Song...

Nate Schrader does Elizabeth


ADVANCED

MFRT:

3 Rds

Back Squat w/ Bands 3-4 @ 31X0

Rest 10 sec

10 Ring Rows

Rest 2 Min

Training:

"Bent - ADV"

4 Rds

10 Deadlift 225/155

10 De-Load Push Ups

FIRE-BREATHER

MFRT:

3 Rds

Back Squat w/ Bands 3-4 @ 31X0

Rest 10 sec

1 Legless Rope Ascent

Rest 2 Min

Training:

"Bent"

4 Rds

12 Snatch 105/70

12 De-Load Push Ups

Training Notes:

Snatch/Deadlift - Weight should be based off of the ability to TNG the 1st 2 Rds. Modify up/down as necessary.

On to the next one...

Rest Day!!

Happy Easter!!

All I need...

PR CHALLENGE Today!!!

ADVANCED

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

FIRE-BREATHER

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Post time and thoughts to comments.

I'm crazy, but in a good way..

ADVANCED and FIRE-BREATHER

"Jurisdiction"

4 Rds

60 Sec/AMRAP

30 ft Shuttle Sprints x 2

6 No Push Up Burpees

6 Walking Lunges

Rest 60 sec

Then:

Rest 3 Min

Then:

4 Rds

60 Sec/AMRAP

6 Walking Lunges

6 No Push Up Burpees

30 ft Shuttle Sprints x 2

Rest 60 sec

Supplemental Training:

Coach's Call

Training Notes:

This is an AEROBIC workout and should be paced for constant work output across the 8 rounds.

Forgive yourself...

Be ready for the PR Challenge Finals this Saturday @ 8:30 AM in both boxes!

Bring your best effort and let's hit a PR!

ADVANCED

"Run/Squat"

4 Rds

400m Run

50 Squats

(Last completed 4/30/10)

FIRE-BREATHER

"Nancy"

5 Rds

400m Run

15 OHSQ 95/65

(Last completed 6/13/11)

Supplemental Training:

Coach's Call


Post time and thoughts to comments.

Punchline...

ADVANCED

"Cemented - ADV"

4 Rds

30 Sec AMRAP Front Squats @ 65% of 1 RM

30 Sec Rest

30 Sec AMRAP Ring Rows

30 Sec Rest

30 Sec AMRAP Sit Ups

3 Min Rest

FIRE-BREATHER

"Cemented"

4 Rds

30 Sec AMRAP Front Squats @ 65% of 1 RM

30 Sec Rest

30 Sec AMRAP Pull Ups

30 Sec Rest

30 Sec AMRAP T2B

3 Min Rest

Supplemental Training:

Coach's Call

Training Notes:

Goal: 11-14 reps for each

We are young..

ADVANCED and FIRE-BREATHER

Lift:

8 Min

Push Press

3-3-3

Work on speed/Moderate load

Training:

"The National"

5 Rds

60 Sec

12 Thrusters 75/55

AMRAP Jump Up/Step Down - TNG Box Jumps 24"/20"

Rest 4 Min

Training Notes:

The 60 sec of work should be done AFAP

You spin me right round...

ADVANCED

MFRT:

4 Rds

Back Squat 4-5 @ 30X0

Rest 10 sec

60 sec/AMRAP Singles

Rest 2 Min

Training:

"Day of Reckoning - ADV"

*12 Min Cap*

For time:

21 Burpee Ring Rows

21 Burpee Jumping High Knees

21 Burpees

21 No Push Up Burpees

FIRE-BREATHER

MFRT:

4 Rds

Back Squat 4-5 @ 30X0

Rest 10 sec

40 Double Unders (or 60 sec/AMRAP)

Rest 2 Min

Training:

"Day of Reckoning"

*12 Min Cap*

For time:

21 Burpee Pull Ups

21 Burpee Box Jumps 24"/20"

21 Burpees

21 No Push Up Burpees

Training Notes:

Burpee Pull Ups - Height is 6-12" above standing reach.  Jump to bar and perform a pull up after each burpee.

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www.CrossFitOffTheGrid.com