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Morgan Johann 09/24/2013 CrossFit Diem 130924 Strength

Deadlift 5-3-2-5

Warm up sets of 5-3-2, then complete your heaviest work set of 5. Go up 5# from last week if you were successful. 		395 lbs
Performed as RX
Morgan Johann 09/24/2013 CrossFit Diem 130924 10 Rounds of:
2 Squat Clean Thrusters 185/125
3 (M) Burpee Muscle Ups / (F) Burpee Chest to Bar Pull ups

Scaled weights for thrusters: 155/115, 135/95, 115/75

Scaling for muscle ups / C2B:
(M) Burpee c2b / (F) Burpee pull ups

If you can not do the above scaling for gymnastics, your wod will be:

10 Rounds of:
2 Squat clean Thrusters
3 Strict band assisted Pull ups
4 Burpees		 13m 10s
Performed as RX
Morgan Johann 09/17/2013 CrossFit Diem 130917 Strength

Deadlift 5-3-2-5

Complete all reps on a 2:30min clock, go up 5# from last week if you were successful. 		385 lbs
Performed as RX
Morgan Johann 09/17/2013 CrossFit Diem 130917 Conditioning

3 rounds for time of:

5 snatches (155/105)

10 alternating pistols

20 T2B		 7m 26s
Performed as RX
Morgan Johann 09/13/2013 CrossFit Diem 130913 Strength

In 15min find bench press 1RM		 280 lbs
Performed as RX
Morgan Johann 09/13/2013 CrossFit Diem 130913 Olympic Lifting

In 10min find - clean + hang clean 1RM 		225 lbs
Performed as RX
Morgan Johann 09/09/2013 CrossFit Diem 130909 Strength

OH squat 5-3-2-9

If you were successful with your set of 15 unbroken, now we drop back down to 9 "unbroken" and add more weight. All reps completed on a 2:30 clock. 		145 lbs
Performed as RX
Morgan Johann 09/09/2013 CrossFit Diem 130909 Conditioning

Complete the following for time:
15 Overhead Squats 135/95
200 Meter run
15 Hang Power Cleans 135/95
400 Meter run
15 Push Press 135/95
800 Meter run
 10m 32s
Performed as RX
Morgan Johann 08/27/2013 CrossFit Diem 130827 Conditioning

For time:

1000m row

then 3rds of:

40 double unders

30 lunge jumps

20 KB swings (1.5pood/1pood)

There is a 4:40 cut off to the row portion. Scale double unders to lateral jumps over your kettlebell.		 9m 50s
Performed as RX
Morgan Johann 08/23/2013 CrossFit Diem 130823 Conditioning

5rds for time of:

200m run

8 UNBROKEN thrusters (155#/105#)

* rest 1:1 *		 12m 39s
Performed as RX
Morgan Johann 08/21/2013 CrossFit Diem 130821 Conditioning

Ascending/descending ladder for time:

30 wall ball

10 power snatch (115#/95#)

20 wall ball

20 power snatch

10 wall ball

30 power snatch

100 DU 		14m 01s
Performed as RX
Morgan Johann 08/20/2013 CrossFit Diem 130820 Strength

Deadlift 5-3-2-5

All sets on 2:30 clock - if you completed your reps last week in the time cap, try to go up at least 5lbs this week. 		345 lbs
Performed as RX
Morgan Johann 08/20/2013 CrossFit Diem 130820 Conditioning

"Helen"

3rds for time of:

400m run

21 KB swings (1.5pood/1 pood)

12 pull-ups

* there is a 12min cutoff for this WOD * 		8m 26s
Performed as RX
Morgan Johann 08/14/2013 CrossFit Diem 130814 Conditioning
21 DB thrusters (40#/20#)
21 KB swings (2 pood/1.5 pood)
15 DB thrusters
15 KB swings
9 DB thrusters
9 KB swings
400m run
Comp Work		 6m 42s
Performed as RX
Morgan Johann 08/13/2013 CrossFit Diem 130813 Conditioning
Complete the following for time:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24"/20"
40 Toes 2 Bar
30 Burpees
30 Chest 2 Bar Pull ups
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle Ups
* there is a 20min time cap for this WOD *
- scaling options will be listed on the board - 		20m 00s
Performed as RX
Morgan Johann 08/13/2013 CrossFit Diem 130813 Strength
Deadlift 5-3-2-5 reps
The 5-3-2 are warm up sets and work set of 5 will be on the clock. You will have 20min to foam roll, mobilize, and complete the warm-up. At 20min after the start of class our Strength portion will begin, ready or not. After your warm-up of 5-3-2 you will complete your work set of 5 - these are NOT touch and go, and MUST start from a dead stop every time and lower to the ground every time, with the exception of the last rep.
This will be done on a 2:30min clock.
Conditioning		 325 lbs
Performed as RX
Morgan Johann 08/09/2013 CrossFit Diem 130809 for reps:

1 snatch - EMOTM for 8min - moving up in weight every min if possible

- then -

AMRAP in 10min of:
3 front squats (205#/135#)
8 box jumps (30"/24")
38 DU
 294 reps
Performed as RX
Morgan Johann 08/07/2013 CrossFit Diem 130807 Conditioning

For time:

10 MU

500m row

40 clapping push-ups

30 OH KB walking lunges (1.5/1) ea hand

20 clean & jerk (135#/105#)

30 clapping push-ups

20 OH KB walking lunges

10 clean & jerk

500m row

10 MU

** there is a 30min time cap **

If you cannot do MU, you will sub 2 chest-to-bar pull-ups and 2 ring dips (NO BANDS), if you cannot do C2B pull-ups or ring dips you will sub 2 chin above bar pull-ups and 2 bench dips. HR pushups will be subbed for clapping push-ups, and i will give weight options in class for the other movements.

Gymnastics

Pistols 4 x 10ea leg, rest 60sec - these need to be done CLEANLY. If you cannot do them to full depth and maintain balance, you MUST scale. Work the skill, it's pointless to bang out inefficient movement for reps sake. 		28m 18s
Workout Scaled
Morgan Johann 07/29/2013 CrossFit Diem Row-push ups-curls-double unders 4rds for time:
Row 500 m
30 HR push ups
30 curls @ 30 lb DBs
100 double unders		 29m 53s
Performed as RX
Morgan Johann 07/23/2013 CrossFit Diem 130723 Strength

12-9-6 (275#/195#) - last cycle - Complete on a 90 second clock.
Deadlift

Keep on track, DO NOT jump ahead simply because this is the last cycle. Finish out your weight/rep scheme.		 265 lbs
Performed as RX
Morgan Johann 07/23/2013 CrossFit Diem 130723 Conditioning

"Heavy Fran"

15-12-9 reps for time of:
Thrusters (135#/95#)
Chest to Bar Pull ups		 9m 05s
Performed as RX
Morgan Johann 07/22/2013 CrossFit Diem 130722 Conditioning

As many rounds as possible in 15 minutes of:
Run 400 meters
Rope Climbs, 3 ascents
10 Clapping Push ups		 4 rounds 1 reps
Performed as RX
Morgan Johann 07/17/2013 CrossFit Diem 130717 Strength

5 x 2

FULL squat snatch + FULL squat hang snatch - rest 60-90sec

i want to see full movement here - not power snatch, into overhead squat. If you are struggling with the pull, or transition, you need to adjust the weight accordingly. Just because this is your "strength" work for the day, it doesn't mean slap weight on the bar only to do sh*tty movement. Be better than that. 		125 lbs
Performed as RX
Morgan Johann 07/17/2013 CrossFit Diem 130717 Conditioning

for time:

1min ME tire flips

10 KB snatch ea. arm (1.5/1)

20 OH KB walking lunges ea. arm (1.5/1)

30 feet elevated recline rows

400m run w/ KB (1.5/1)

50 DU		 10m 30s
Performed as RX
Morgan Johann 07/16/2013 CrossFit Diem 130716 Dead-lift 21-15-9 reps

This is week 6 of our deadlift programming - our last week with 265#/185#, or your current weight - but, we are raising the bar again. This MUST BE DONE on a 2 minute clock, or complete the rep scheme you are on.
 265 lbs
Performed as RX
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