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 (1X5@60%, 1X5@65%, 2X5@70%)

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.

6/9/14

Main – CrossFit

Weightlifting

Back Squat (1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

200m Overhead Plate Carry 45/25#
10 Pull-ups
20 Lateral Plate Jumps (each jump counts as 1 rep – touch plate on top)
5 Wall Walks

6/6/14

Main – CrossFit

EMOM 10min:

1 PC + 1 HSC + 3 FS (5 x 1)

EVEN: 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats
ODD: 3 MU
(scaled: 3-5 ring dips)

Metcon

Metcon (Time)

Partner WOD
2,000k Row
21-15-9
KBS 32/24kg
Burpees
One rower per team. Each team member needs to get all 21-15-9 reps of each exercise. You can both work at the same time but can not move onto the next movement until your partner is done.

6/5/14

Main – CrossFit

Weightlifting

Deadlift (6×4 across)

Metcon

Metcon (Time)

5 RFT:
12 BJ, 30/24″ Step ups are allowed
9 HSPU
6 Burpees

Scaled HSPU
15 push-ups
RX HSPU is 35lb plates under hands

6/4/14

Main – CrossFit

Metcon (Time)

5×35 unbroken Double unders for time

10 min time cap

Scaled:
work on your DU

Pull-up Progression

Pull-ups (7×3)

C2B Accessory Work
7 sets of the following pull up complex:
Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B
Girls: 2 Strict C2B Pull ups + 2 Strict Pull ups + 2 Kipping C2B

Metcon

Heartbreak Kid (Time)

“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders