2/12/15

Main – CrossFit

Core work

Core work (No Measure)

3 Rounds

30 Supermans

30 sit-ups

Metcon

1: Metcon (Time)

2 RFT:

30 Box Jumps, 24/20″

15 HSPU

10 Squat Snatch, 135/95

Skill

2: Overhead Squat (EMOM 10min: OHS and DU)

EMOMx10 min

EVEN: 10 OHS with 2-second pause at the bottom – you choose the weight.

ODD: 50 Double unders

This should not be heavy

2/11/15

Main – CrossFit

Weightlifting

Floor Press (1×5 70%, 1×5 80%, Max reps at 90%)

Work off of your 90% max

Warm-up sets stay below 65% 5,5,3

Metcon

Metcon (AMRAP – Reps)

3 rounds AMRAP

2 Min: Row for Calories

2 Min: KB Walking lunge, 32/24kg

2 Min: Rest

2/10/15

Main – CrossFit

Metcon

1: Metcon (Time)

5 RFT:

12 Thrusters, 95/65

12 T2B

Skill

2: Metcon (12 Rounds for reps)

EMOMx10min

3 Ring Muscle ups

6 Strict HSPU

Scaled:

Ring MU – 3 Bar MU or 3 C2B or 3 Pull-ups or 5 Ring Rows

Strict HSPU – 6 Kipping HSPU or 6 assisted HSPU with plates or 6 push-ups

2/9/15

Main – CrossFit

Weightlifting

Back Squat (1×5 70%, 1×5 80%, Max reps at 90%)

Work off of your 90% max.

Warm up sets 5,5,3 and stay below 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

1 Clean and Jerk, 155/105

1 Round of “Cindy”

2 Clean and Jerks, 155/105

1 Round of “Cindy”

3 Clean and Jerks, 155/105

1 Round of “Cindy”

…continue to add 1 CJ after every round of “Cindy”
“Cindy”

5 Pull-ups

10 Push-ups

15 Air squats

2/6/15

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Teams of 2 complete

AMRAP 20 min of:

30 Thrusters, 115/80#

30 Box Jumps, 24/20″

30 KBS, 32/24kg

30 C2B Pull ups

– split up the reps as desired.

Metcon

2: Metcon (5 Rounds for reps)

5 sets of Max unbroken Strict HSPU

– 1 minute rest between sets

2/5/15

Main – CrossFit

Metcon

Metcon (Time)

4 RFT:

20 Cal Row

10 Deads, 225/155

Cash-out 44 Burpees

Yes the cash-out is part of the time.
Happy Birthday Alyson!

Mobility

Stretch and rollout

2/4/15

Main – CrossFit

Please sign up for the CrossFit Reebok Open and if you don’t know what it is ask your coach. The link is below:
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Weightlifting

Metcon (Weight)

Snatch

A. 5×2 Snatch Grip Push Press from behind the neck.

B. 5×1 High Hang Power Snatch

C. 3×2 Overhad Squat

D. Front Squat 2×10

Metcon

Macho Man (AMRAP – Rounds)

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 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 + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

2/3/15

Main – CrossFit

Please sign up asap especially for the 4pm. Thank you!

Metcon

Metcon (Time)

3 RFT:

20 C2B

20 Bench Press, 135/95

Metcon (Time)

3 RFT:

30 Wall Balls, 20/14

30 Box Jumps, 24/20

ADV RX

1: Metcon (Time)

3 RFT:

5 Muscle ups

10 Power Cleans, 155/105
RX WOD only to be done first then do the other 2 WODs. If you do not have Ring MU and 155/105 PC skip this WOD.

2/2/15

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x5)

Deload week.

Metcon

Metcon (Time)

100 Thrusters, 75/55

1000m Row

1/30/15

Main – CrossFit

Sign up for the CrossFit Reebok Open. The link is below.
https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

Weightlifting

Shoulder Press (60%x3, 75%x5, 85%x3, 95%x max reps)

Work off of 90% of your max.

Metcon

Metcon (Time)

3 RFT:

75 Double Unders

50 Air Squats

25 Cal Row

Scaled singles = 150 each round