5/16/14

Main – CrossFit

Weightlifting

Front Squat (1X5@60%, 1X5@65%, 2X5@70%)

Metcon (Time)

Partner WOD
1k Row
1k run
30 Clean & Jerk, 135/95
200 Air Squats
One person works at a time partner A rows as many meters as decided on and then switch partners to accomplish a total of 1k. One rower per team. One partner runs at a time. Partner A runs while partner B rests. Decide amount of meters per partner just make sure it is a total of 1km. Split up C&J as needed to get a total of 30. One person working at a time. Same goes for the Air Squats.

5/15/14

Main – CrossFit

Endurance

Metcon (Time)

3 x 30 cal row
1 min rest between rounds

Metcon

Metcon (AMRAP – Reps)

EMOM 24 min
Min 1: 10 Box Jumps 24/20
Min 2: 10 Deads 185/135
Min 3: 10 Wall Balls 20/14
Min 4: 10 Ring Dips
Min 5: 10 T2B
Min 6: Rest

5/14/14

Main – CrossFit

Weightlifting

Shoulder Press (5×1)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Strict Press, 95/65
Strict Pull up

Metcon

Metcon (No Measure)

Not for time. Just get it done.
3 Rounds
20 GHDSU
30 Hip Extension
40 Abmat Sit ups

5/13/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM 8min: 2 Clean & Jerks)

Metcon

Metcon (Time)

3 Rounds
20 Pull-ups
30 Wallballs 20/14 (9ft line for girls)
400m run

5/12/14

Main – CrossFit

Weightlifting

Back Squat (65%1×6, 70%1×6, 80% 2×6)

Metcon

Metcon (Time)

21 Power Snatches, 115/75
21 Lat. Barbell Burpees
15 OHS, 115/75
15 Lat. Barbell Burpees
9 Squat Snatches 115/75
9 Lat. Barbell Burpees

5/9/2014

Main – CrossFit

Weightlifting

1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster))

All one set without dropping the bar.

Metcon

Metcon (Time)

5 Rounds
200m Run
40 DU (80 singles)
10 KBS 32/24kg

5/8/14

Main – CrossFit

Weightlifting

Muscle Snatch (Work up to 1×1)

A. Work up to a heavy Muscle Snatche

Snatch Balance (Work up to 1×1)

Work up to a heavy Snatch Balance

Power Snatch (Work up to a heavy Snatch 1×1)

Metcon

Metcon (Time)

21-15-9
Dead Lifts, 225/155
400m Run

5/7/14

Main – CrossFit

Gymnastics

Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX
Box Jump 24″/20
KBS 24/16KG
Push Press, 45/35
Wallballs 20/14#

5/6/14

Main – CrossFit

Weightlifting

Overhead Squat (EMOMx8: 3 OHS)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 T2B
200m Run

5/5/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOMx10: )

EMOMx10:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Gymnastics

Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B)

Metcon

Metcon (Time)

3RFT:
400m Run
10 Front Squats, 135/95
50 Double unders

ADV RX Front Squats 185/135

Games Athletes Programming below

Metcon (Time)

WOD 1
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

Metcon (Time)

WOD 2
10 RFT:
100m Run
1 Legless Rope Climb
Games Athletes Programming has no strength tomorrow. Only do WODs 1&2