Happy Birthday Ben

Main – CrossFit

Snatch Complex (5×1)

3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck

Metcon

Metcon (Time)

Happy Birthday Ben
For Time:
21 Front Squats, 135/95
21 KBS, 32/24kg
400m Run
15 Front Squats, 135/95
15 KBS, 32/24kg
400m Run
9 Front Squats, 135/95
9 KBS, 32/24kg

7/31/14

Main – CrossFit

Weightlifting

Deadlift (75% 3×5)

Sumo Deadlift (45% 1×20)

Metcon

Burpees and DU (AMRAP – Rounds and Reps)

AMRAP 12:
10 Burpees
25 Double-Unders

7/30/14

Main – CrossFit

Weightlifting

Overhead Squat (Heavy Single)

Off the rack

Snatch Balance (Heavy Single)

Off the rack

Squat Snatch (Heavy Single)

Back Squat (7×5 across)

Open Test

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

7/28/14

Main – CrossFit

Weightlifting

Front Squat (5×7 across)

Gymnastics

Chest-To-Bar Pull-ups (Max strict C2B pull-ups)

Metcon

Metcon (Time)

3 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

7/25/14

Main – CrossFit

Weightlifting

Shoulder Press (EMOM10: 2 Strict Shoulder Press)

Deadlift (EMOMx10:)

Even: 6 Deads
Odd: 10 Calorie Row

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch

7/24/14

Main – CrossFit

Weightlifting

Power Clean (1RM)

Metcon

Metcon (Time)

7 RFT:
5 Power Cleans (70%)
30 DU
7 Strict Pull ups

G-Force

Main – CrossFit

Weightlifting

Power Snatch (Snatch EMOMx15)

EMOMx15
Min 1: 30# under PR
Min 2: 25# under PR
Min 3: 20# under PR
Min 4: 15# under PR
Min 5: 10# under PR
Repeat 3x

Record your heaviest Snatch which you should end up doing on the 5th minute a total of 3 sets of 1 Snatch.

Metcon

G-Force (Time)

20 Thrusters
20 Hang Cleans
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95lbs
Girls: 65lbs

Scaled: 2 Burpees

Helen

Main – CrossFit

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KBS, 24/16kg

Weightlifting

Floor Press (2RM)

Metcon

Metcon (Time)

5 RFT:
12 Floor Press, 70% of bodyweight
10 Strict C2B Pull ups
Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have.
Only do the second WOD if you work diligently and have time.

7/21/14

Main – CrossFit

Weightlifting

Back Squat (Build in weight, 10 – 8 – 6 – 4 – 2)

Metcon

Metcon (Time)

4 RFT:
5 Bar Facing Burpees
10 Thrusters 75/55
5 Bar Facing Burpees