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

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