6/23/14

Main – CrossFit

Weightlifting

Back Squat (10×2 70%)

Metcon

Charlie Brown (Time)

3 rounds of:
15 Overhead Squats (135, 95#)
30 Abmat Sit-ups
45 Kettlebell Swings (24/16kg)

6/20/14

Main – CrossFit

Metcon

Metcon (Time)

Partner WOD
100 push-ups
100 pull-up
100 KBS 24/16kg
100 DU
100 sit-ups
100 slamballs
100m prowler push 90/45
Split the reps however needed between two people. One person works at a time.

6/19/14

Main – CrossFit

Weightlifting

Deadlift (EMOM 12min: 5 DL 60%)

Metcon

Metcon (Time)

30-20-10
Power Snatch 95/65
Row (Calories)

6/18/14

Main – CrossFit

Weightlifting

Floor Press (1 x 20)

Warm-up
50%x5, 65%x5, 75%x5

Metcon

Metcon (Time)

400m Run
25 burpees
400m Run
25 sit-ups
400m Run
25 push-ups
400m Run
STRETCH

6/17/14

Main – CrossFit

Weightlifting

Front Squat (EMOM 6 Min: 2 Front Squats)

Metcon

Metcon (Time)

5 rounds:
3 Rope Climbs
10 Thrusters, 135/95
10 Power Cleans, 135/95
100m run

Scaled rope climbs: 9 pull-ups

6/16/14

Main – CrossFit

Weightlifting

Back Squat ([email protected]%, [email protected]%, [email protected]%)

Metcon

Metcon (Time)

21-15-9
T2B
Burpee
Power Snatch, 75/55
Box Jump, 24/20″

6/13/14

Main – CrossFit

Gymnastics

Chest-To-Bar Pull-ups (7 x 10 with 1 min break between sets)

Metcon

Metcon (Time)

ADV RX
3 Rounds
7 Muscle ups
11 Thrusters, 155/105

RX
3 Rounds
10 C2B
11 Thrusters, 155/105

6/12/14

Main – CrossFit

Weightlifting

Deadlift (EOMOM 14min: 5 back Squats)

EMOMx14
EVEN: 5 Deadlifts – you choose the weight
ODD: 10 T2B

Metcon

Metcon (Time)

3 RFT:
75 Double unders
50 Air Squats
400m run

Scaled: 200 singles

6/11/14

Main – CrossFit

Weightlifting

Floor Press (6 x 2 at 85% – 95% of your Max)

Take a 3 to 5 minute rest in between sets.

Metcon

Metcon (AMRAP – Rounds)

EMOM for as long as possible:
3 Power Cleans + 3 Front Squats+ 1 Jerk, 155/105
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 2 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.
AMRAP – Rounds

6/10/14

Main – CrossFit

Weightlifting

EMOM for 5 min:
2 Squat Snatches
Work on catching the bar in squat position. Pick a weight that is not too heavy and not too light.

Squat Snatch (5×2 )

Weightlifting

Power Clean + Hang Squat Clean + Jerk (work up to heavy 1×1)

Metcon

Metcon (Time)

“Sandwich”
50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees. The 60 seconds starts over once the last person finishes their last Burpee.