Workout of the Day

A. Go over TTB Progression

B. 8:00 E202
5 – 10 TTB

C. 15:00 AMRAP
80 ft Overhead Plate Carry – 20’ 4 times – @ 45 / 25 / 15
12 Bumper Plate Front Squats – plate held to chest – (Same)
12 Kipping Handstand Push Ups (Scales:   8 kip HSP/ 12 seated db shoulder press)
40’ Walking Lunge
12 Burpees

Successful meet this weekend for the 2017 Central Texas Weightlifting Championships! Congrats to all those who competed!

A. In 20:00 find a 1 RM:
1. Back Squat
2. Strict Pull-up
*both weights recorded

B. 8:00 AMRAP
15 Thruster @ 100 / 65 / 45
15 CTB Pull-ups (Scale 10 CTB or 10 Jumping CTB Pull-up)
*round + reps recorded

Optional ‘Cash Out’:
Assault Bike or Rower for Max Cals in 4:00

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A. In teams of 2-3

3 Rounds
800 M Run
60 Burpees
30 OHS @ 115/75
*split reps however you see fit
*everyone runs the 800 together
*total time recorded

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A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression

B. Open 14.3
8:00 AMRAP
10 Deadlifts @ 135 / 95 / 65
15 box jumps –step ups allowed- @ 24 / 20
15 Deadlifts @ 185 / 135 / 95
15 box jumps (same)
20 Deadlifts @ 225 / 155 / 115
15 box jumps (same)
25 Deadlifts @ 275 / 185 / 135
15 box jumps (same)
30 Deadlifts @ 315 / 205 / 155
15 box jumps (same)
35 Deadlifts @ 365 / 225 / 185
15 box jumps (same)
*Total reps recorded

**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box, Masters women 55+: 65/95/115/135/155/185 and a 20in box.

Scaling Guide: 55-130 reps

A. 10:00 Working on Kipping HSPU Progressions

B. 4 rounds
7 hang power snatch @ 115 / 75 / 35 lbs
7 thrusters (same)
14 toes-to-bar
400m run
1:00 rest
*time including rest recorded

Scaling Guide:
– 18 – 24 minutes
– Scale Up: 135/85lb

Join us on Sunday (Feb. 19th) for the 2017 Central Texas Weightlifting Championships!

A. 15:00 EMOM
Min 1 – 3 Push Press
Min 2 – 3/leg Pistol (or progression)  
Min 3 – Rest
*Build up each set
*Push Press Weight Recorded

B. 16:00 EMOM
Min 1- 2-4 strict DB weighted pull-ups
@ 25 / 10 / Smallest band possible

Min 2- 10 burpees (or max in :30)
*Total Burpees completed and total Strict Pull-ups completed
*Pull-ups must be strict no kipping

C. 3 Rounds for quality
16 suitcase lunge steps (Total, switch Hands between step 8 & 9)
16 Russian kb swings (Heavy)

Scaling Guide:
Scale up: 45/20lbs on strict pull-ups

“A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.”- Christopher Reeve

A. 10:00 Snatch Progression

Then..

5:00 EMOM
4 TnG  Squat Snatch @ 50-70%
(2 Power Snatch + 2 OHS)

B. In 15:00
1200m Run (800 M Run)

Then..

Max rounds with the remaining time:
15 wall balls @
20lb/10ft, 14lb/10ft, 10lb/8ft
15 jumping chest-to-bar pull-ups
or
5 Jumping Bar Muscle-ups
or
3 bar muscle up
(all will be recorded as “Rx”)
*Run time & total Rounds recorded

Scaling Guide: 3 – 6 rounds

“Happiness is when what you think, what you say, and what you do are in harmony.”- Mahatma Gandhi

A. 18:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 2 Weighted Ring Dips (or progression)
*all sets across % or progression

B. 7:00 AMRAP
20′ out 20′ back overhead plate lunge @
45 / 25 / 15  
8 bumper plate burpees (same)
30 double unders* ( 60 singles)

Optional ‘Cash Out’:
4:00 AMRAP
6 db clean and jerks,
8 toes to bar

Scaling Guide:
– 2.5 – 5 rounds, about 2:00 per round

Partner WOD

5 rounds
6 hang power cleans @ 135 / 85 / 55
6 back squats (same)
12 pull-ups
12 burpees

*Each partner does all 5 rounds, one partner works at a time, each partner rotate after the other partner finish a full round.

Example:
Partner 1 – Round 1
Partner 2 – Round 1
Partner 1 – Round 2
Partner 2 – Round 2
Partner 1 – Round 3
Partner 2 – Round 3
etc.

Additional scales: Partners can share work on the burpees and Kip Pull-ups
Optional ‘Cash Out’:
3 Rounds  
16 suitcase lunge steps
16 wall ball

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A. In 10:00 work up to a 80-90% for a single in the Push Press

b. “Jack”
20:00 AMRAP
10 Push Press @ 115 / 85 / 65
10 Kettlebell Swings @ 24K / 16K / 12K
10 Box Jumps @ 24 / 20 / 12

Scaling Guide: 7 – 15 rounds, about 1:30-2:00 per round.

CrossFit Austin is excited to announce that we’ll be hosting the 2017 Central Texas Weightlifting Championships!
Come join us on February 19th!