4/7/14

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)

Work off of your 90% max.

Metcon

WOD (Time)

5 Rounds:
10 T2B
8 Thrusters 95/65
12 Front Rack Lunges 95/65
200m Run

4/4/14

Main – CrossFit

Weightlifting

Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)

Metcon

“Ogar Strong” (AMRAP – Rounds and Reps)

AMRAP 14 min:
3 TNG Snatches 95/65
12 Wall Balls 20/14

Girls 9ft line

ADV RX
AMRAP 14 min
3 TNG Snatches 95/65
1 MU
12 Wall Balls 20/14

4/3/14

Main – CrossFit

Skill

DU and Handstand Holds

Metcon

WOD (Time)

4 rounds
200m Run
20 Pistols
20 HR Push Ups
20 Walking Lunge
20 sit-ups

scale pistols with a band or do air squats

4/2/14

Main – CrossFit

Weightlifting

Floor Press (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)

Metcon

WOD (Time)

4 Rounds
15 Burpee C2B Pull-ups
400m Run

ADV RX
4 Rounds
7 Burpee MU
400m Run

4/1/14

Main – CrossFit

Weightlifting

Hang Clean (8 minutes EMOM Hang Clean)

Go from above the knee. Add weight every minute to work up to a heavy single. Log the heaviest set and how many sets you did at that weight.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

3/31/14

Main – CrossFit

Weightlifting

Back Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)

Metcon

Happy Belated Birthday Joey! (Time)

6 Power Snatches 135/95
6 Pull ups
200m run
6 Squat Cleans 135/95
6 Pull ups
200m run
6 Front Rack Walking lunges 135/95
6 Muscle ups (6 pull ups)
200m run
6 Deads 135/95
6 Pull ups
200m run
6 Power Cleans 135/95
6 Pull ups
200m Run

14.5

Main – CrossFit

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

3/27/14

Main – CrossFit

Weightlifting

Deadlift (5×3 85%)

Metcon

WOD (Time)

5 Rounds
6 Power Snatches, 135/95
12 Box Jump 24/20″

3/26/14

Main – CrossFit

Weightlifting

Shoulder Press (5×3 85%)

Metcon

WOD (AMRAP – Reps)

EMOM for 14 Minutes
ODD: AMRAP 5 Burpees over the bar + 5 Thrusters 95/65
EVEN: Rest

3/25/14

Main – CrossFit

Weightlifting

Weighted Pull-ups

Pull up Complex
5 sets of:
3 weighted Pull ups – place weight between legs, drop it after final rep w/o coming off the bar.
then
5 Strict Pull ups
then
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar. If you can do that increase the weight of the first 3 reps.

For those that do not have a pull-up or weighted pull-up, work on getting a pull-up or get as many strict pull-ups as possible.

Log the heaviest set of 3 you do.

Metcon

WOD (AMRAP – Reps)

5 rounds
1 minute Row
30 seconds rest
1 minute KBS 24/16kg
30 seconds rest
1 minute DU
3 seconds rest
Everyone does DU unless your singles need work.