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

8/21/14

Main – CrossFit

Weightlifting

Jerk (1 RM)

Metcon

Metcon (Time)

With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 32kg/24kg
One partner completes all 20 reps of a movement while the other rests then switch.

8/20/14

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

“Core Work”
4 Rounds
AMRAP
30s sit-ups
30s rest
30s plank
30s rest
30s V-ups
30s rest

Metcon

Metcon (Time)

Cash-in 30 Burpees
3 Rounds
10 KBS 24/16kg
25 DU
10 KBS
25 DU
Cash-out 30 Burpees

Cement Mixer

Main – CrossFit

Weightlifting

A: Squat Clean (Log how many rep you get in one set)

A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes

No resting on the ground or the hang. Resting in the front rack is OK.

B: Squat Clean (Same as above)

B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes

No resting on the ground or the hang. Resting in the front rack is OK.

C: Squat Clean (Same as above)

C. Establish a max set of unbroken TnG Squat Cleans, 205/145

No resting on the ground or the hang. Resting in the front rack is OK.

Metcon

Cement Mixer (7 Rounds for reps)

7 rounds, On the 3:00:
400m Run
12 Toes to Bar

ADV RX 5 MU
The goal is to finish your reps with the run in 3 minutes. If you do not then it is not RX or ADV RX.

The Chief

Main – CrossFit

Weightlifting

Back Squat (7 RM)

Front Squat (7 RM)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Women RX 95#

31 Hero’s

Main – CrossFit

Metcon

31 Hero’s (AMRAP – Rounds and Reps)

Teams of 2,
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 BJ (30/24)
*One partner always running
400m with 45/25 plate