7/28/14
Main – CrossFit Weightlifting Front Squat (5×7 across) Gymnastics Chest-To-Bar Pull-ups (Max strict C2B pull-ups) Metcon Metcon (Time) 3 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU
Main – CrossFit Weightlifting Front Squat (5×7 across) Gymnastics Chest-To-Bar Pull-ups (Max strict C2B pull-ups) Metcon Metcon (Time) 3 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU
Main – CrossFit Weightlifting Shoulder Press (EMOM10: 2 Strict Shoulder Press) Deadlift (EMOMx10:) Even: 6 Deads Odd: 10 Calorie Row Metcon Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(115/80) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
Main – CrossFit Weightlifting Power Clean (1RM) Metcon Metcon (Time) 7 RFT: 5 Power Cleans (70%) 30 DU 7 Strict Pull ups
Main – CrossFit Weightlifting Power Snatch (Snatch EMOMx15) EMOMx15 Min 1: 30# under PR Min 2: 25# under PR Min 3: 20# under PR Min 4: 15# under PR Min 5: 10# under PR Repeat 3x Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets
Main – CrossFit Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS, 24/16kg Weightlifting Floor Press (2RM) Metcon Metcon (Time) 5 RFT: 12 Floor Press, 70% of bodyweight 10 Strict C2B Pull upsBe sure to do today’s programming in order. “Helen” is your top priority today.
Main – CrossFit Weightlifting Back Squat (Build in weight, 10 – 8 – 6 – 4 – 2) Metcon Metcon (Time) 4 RFT: 5 Bar Facing Burpees 10 Thrusters 75/55 5 Bar Facing Burpees
Main – CrossFit Metcon Unbroken (AMRAP – Reps) ADV RX Complete As Many Reps As Possible in: 1 minute of Power Snatches, 135/95 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes of Power Clean and Jerks, 155/105 1 minute rest 1 minutes of Muscle ups 1 minute rest 1 minutes
Main – CrossFit Weightlifting Power Clean (EMOM 7min: 3 Power Cleans) Start at 60# under your 1RM and add 5# each minute. Be prepared to share the 2.5# plates and 5# as soon as you are done. Metcon Metcon (AMRAP – Reps) Teams of 2 athletes complete as many reps as possible in 8 mins
Main – CrossFit Weightlifting Bent Over Row (4×10 ) Gymnastics Chest-To-Bar Pull-ups (50 pull-ups) 50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU Metcon Bitter Sweet (Time) 3 RFT: 10 C2B Pull up 10 Front Squat (165, 115) 10 Burpees
Main – CrossFit Weightlifting Power Snatch (Work up to a 1 rep max) Metcon Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each round