140124: Deep Performance

Strength:
A) CJ to max in 12 min (1 miss allowed)
B) Clean Deadlift x 3 @ 10% more than max x 4 sets every 60 sec

Skill: 4 sets
A1) Deficit/Parallete HSPU x 3 reps @ tempo: 60X3 (6 sec down, no pause, up AFAP, 3 sec pause at top), rest 60 sec
A2) Parallete L-Hold ME (minimum of 30 sec up to 60 sec), rest 60 sec

Conditioning:
AMRAP in 6 min:
10 Power Snatch (95/65)
10 Toes To Bar

Rest 6 min

AMRAP in 6 min:
10 Thrusters (95/65)
10 Rebounding Box Jumps

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10 responses to “140124: Deep Performance

  1. Trying to find which day around New Year’s the most recent cycle started but lost that email. I have been doing it 3x/week for my classes at Titletown CrossFit but want to take February and dedicate the programming to lead into the Open. 9 month old gym, not worried about any athletes making the regionals, just want to work the programming and soak up the results. Also, what is the address we should send any video? Loved the Parabellum class at CrossFit Green Bay, helped me and my clients a ton!

  2. STRENGTH
    A) 330 (5# pr)
    B) 365

    SKILL
    A) 8″ deficit
    B) 30 sec hollow rocks

    CONDITIONING
    4 rds + 12
    5 rds

  3. Srength
    A) 205
    B) 225

    Skill
    A) 4″ deficit – these sucked… got 5 sec negatives on most
    B) 30 sec L-sits shaking the entire time hah

    Conditioning
    3 rds + 13 (ttb was killin my shoulder)
    5 rds + 6

  4. A. 255 (5 pound pr. A total of 30 pound or from my 225 max at the beginning of this cycle. )
    B. 280

    Skill.
    A. 45 pound plates and head to the floor.
    B. 30 seconds each time. Done on box.

    Conditioning.
    Amrap 1: 3 rounds + 10 power snatches
    Amrap 2: 4 rounds + 10 thrusters and 1 box jump

  5. STRENGTH
    A) 245 (f jerk x2, jerk has been rough last couple weeks)
    B) 260

    SKILL
    A) hard
    B) 30 sec l-sit holds – looked like I was having a seizure during the last two sets

    CONDITIONING
    4 rds + 6
    4 rds + 3

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