Black & Blue

Main – CrossFit

Weightlifting

Floor Press (5-4-3-2-1 Increase weight as you decrease reps)

After strength is finished do:
2×20 push-ups

Metcon

Black & Blue (Time)

“Black & Blue”
5 RFT:
10 Power Cleans, 135/95
10 Burpees

Extra work if you want an after WOD

Chest-To-Bar Pull-ups (7 x 6)

7 sets of 6, :50sec rest between sets.
C2B Pull ups are a game changer in the Open.

7/1/14

Main – CrossFit

Weightlifting

Push Press (6×4 Push Press)

Metcon

Metcon (Time)

30 Burpee Box Jumps, 24/20
400m Run
15 Power Snatches, 115/75
800m Run
15 Power Snatches, 115/75
400m Run
30 Burpee Box Jumps, 24/20

6/30/14

Main – CrossFit

Weightlifting

Back Squat (Back Squat 5×7 across)

Metcon

Metcon (Time)

100 KB Swings 24/16kg
30 Thrusters 115/75#
50 KB Swings 24/16kg
15 Thrusters 115/75#

Partner WOD 1

Main – CrossFit

Weightlifting

Front Squat (EMOM 10min: 2 Font Squat)

Metcon

Metcon (Time)

Partner WOD
400m Run
100 KB Snatches 24/16kg
100 Box Jumps 24/20″
100 sit-ups
400m run
One person woks at a time.

Shoulder Touches while your partner works
Divide work load however you want but in order as listed.

6/25/14

Main – CrossFit

Weightlifting

Power Snatch (EMOM for 10min: 2 Snatches)

Metcon

Metcon (Time)

4 RFT
400m Run
35ft Front Rack Walking Lunge, 135/95

Extra work if you want an after WOD

Metcon (No Measure)

3 Rounds
Minute 1: Sprint 50 Meters
Minute 2: Sprint 100 Meters
Minute 3: Rest

6/24/14

Main – CrossFit

Weightlifting

Shoulder Press (EMOM 10min: 2 Strict Press )

Coaches please make sure athletes are not using their legs.
Pick a weight you can do all 10×2.
Most likely you will be around 75%

Metcon

Metcon (AMRAP – Rounds)

Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

NOTE: RX pull-ups have to be from a dead hang. Feet can’t be touching the ground and finish with chin over the bar.

Scaled: 5 reps of everything.
For scaled pull-ups you can do ring rows so the transition is faster.

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