9/5/14

Main – CrossFit

Box Squats (10 x 2, across)

Metcon

Metcon (Time)

7 Rounds
7 C2B Pull ups
7 Push Jerks, 155/105
7 Burpees

ADV RX 2 Ring Muscle ups in place of C2B

9/4/14

Main – CrossFit

Weightlifting

Overhead Squat (Build to a heavy single)

Hang Squat Snatch (Build to a heavy single)

Metcon

Metcon (Time)

Row
5x300m Row, 1 minute rest between rounds

9/3/14

Main – CrossFit

Weightlifting

1: Snatch Pull (12×3 3 position Snatch Pull)

Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Metcon

2: Metcon (AMRAP – Reps)

7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 305/195
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

ADV RX Deads 335/225

ADV RX after the WOD

3: Metcon (Time)

20 Muscle ups for time, every time you break rest for 1 full minute

9/2/14

Main – CrossFit

Weightlifting

Push Press (5×7, across)

Metcon

Metcon (Time)

Cash-in:
Overhead Squat Static Hold
Accumulate 2:00 min total – 95/65
(For example: If you have to rest and put the bar down at 1 min and 30sec then you still have 30 sec to finish up your 2 min.)

-then-

7 Rounds
Guys – 15 Pushups + Row 20 Calories
Girls – 10 Pushups + Row 15 Calories

8/29/14

Main – CrossFit

Weightlifting

Front Squat (1 RM)

Metcon

Metcon (Time)

3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

Optional Extra Strength Work

Metcon (No Measure)

Accessory Work
3 rounds of:
10 Hip Thrusts
10 Double KB Stiff Leg Deficit Dead Lifts
10 Double KB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

Annie

Main – CrossFit

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
2) After the WOD 10-15 min of Mobility

8/27/14

Main – CrossFit

Weightlifting

Front Squat (3×3, across)

Weightlifting

The Big Clean Complex (1×1 log your heaviest weight and sets)

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

8/26/14

Main – CrossFit

Weightlifting

1) Lifting is optional.
2) If you can finish both within 1 hour then do WOD first.
3) ADV recommended to do weights first then WOD

Snatch Pulls (5×1 Snatch Pull at 1RM Snatch weight)

https://www.youtube.com/watch?v=Lny5dF4z228
See video demo attached

Snatch Shrugs (5×3 Snatch Power Shrugs at 1RM Snatch weig)

https://www.youtube.com/watch?v=xuhq2gTUorY
See video demo attahed

Metcon

Metcon (Time)

For Time:
1 mile Run
50 Wall Balls, 20/14
40 Box Jumps, 24/20
30 Burpees
20 Power Snatches, 135/95

8/25/14

Main – CrossFit

Weightlifting

Back Squat (1 RM)

Metcon

Bench Mark 1 (Time)

For time:
5 Clean and Jerks, 155/105
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
1,500m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 155/105

ADV RX Clean and Jerks, 205/145

8/22/14

Main – CrossFit

Metcon

Metcon (Time)

3 RFT:
30 Calorie Row
30 Wallballs, 20/14
30 Box Jumps, 24/20

2. Flexibility
work on some variation (or several variations) for 10 minutes