6/9/14

Main – CrossFit

Weightlifting

Back Squat (1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

200m Overhead Plate Carry 45/25#
10 Pull-ups
20 Lateral Plate Jumps (each jump counts as 1 rep – touch plate on top)
5 Wall Walks

6/6/14

Main – CrossFit

EMOM 10min:

1 PC + 1 HSC + 3 FS (5 x 1)

EVEN: 1 Power Clean + 1 Hang Squat Clean + 3 Front Squats
ODD: 3 MU
(scaled: 3-5 ring dips)

Metcon

Metcon (Time)

Partner WOD
2,000k Row
21-15-9
KBS 32/24kg
Burpees
One rower per team. Each team member needs to get all 21-15-9 reps of each exercise. You can both work at the same time but can not move onto the next movement until your partner is done.

6/5/14

Main – CrossFit

Weightlifting

Deadlift (6×4 across)

Metcon

Metcon (Time)

5 RFT:
12 BJ, 30/24″ Step ups are allowed
9 HSPU
6 Burpees

Scaled HSPU
15 push-ups
RX HSPU is 35lb plates under hands

6/4/14

Main – CrossFit

Metcon (Time)

5×35 unbroken Double unders for time

10 min time cap

Scaled:
work on your DU

Pull-up Progression

Pull-ups (7×3)

C2B Accessory Work
7 sets of the following pull up complex:
Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B
Girls: 2 Strict C2B Pull ups + 2 Strict Pull ups + 2 Kipping C2B

Metcon

Heartbreak Kid (Time)

“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders

6/3/14

Main – CrossFit

Weightlifting

Thruster (EMOMx8: )

EMOMx8
Min 1: 50# under 1RM
Min 2: 40# under 1RM
Min 3: 30# under 1RM
Min 4: 20# under 1RM
repeat for two rounds of 4 for a total of 8 minutes.

Just log the weight you do for minute 4.

Metcon

Metcon (Time)

1 RFT:
800m Run
20 Power Snatches, 115/80
800m Run

6/2/14

Main – CrossFit

Endurance

Metcon (Time)

Rowing
10x200m, :30 rest

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Power Cleans, 135/95
200m Run after every set of PC

5/30/14

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

1. AMRAP 15:00 min
10 T2B
15 BJ, 24/20″
20 Wall Balls, 20/14

Weightlifting

2: Front Squat (EMOM 5:00min Get 3 Front Squats)

Extra work if you want an after WOD

Metcon (No Measure)

Accessory Work
2 rounds NOT for time of:
5 Glute Ham Raises
10 Hip and Back Extensions

5/29/14

Main – CrossFit

Weightlifting

Floor Press (4×8 close grip and use same weight for all sets)

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”
3 RFT:
400m Run
21 Burpees

Extra work if you want an after WOD

Squat Clean Thruster (EMOMx7: 2 Squat Clean Thrusters)

5/28/14

Main – CrossFit

Weightlifting

Shoulder Press (Strict press same weight for all 3×8)

NO Bend in the Legs

Push Press (Push Press same weight for all 3×5 )

Push Jerk (Push Jerk same weight for all 3×3 )

Come off the rack

Metcon

Metcon (Time)

For Time
Cash in 100 Double Unders
3 RFT:
15 Deads, 225/155
21 GHDSU
Cash out 100 Double Unders

Scaled
21 GHDS= 30 Sit-ups
100 DU= 200 singles

5/27/14

Main – CrossFit

Weightlifting

Back Squat (1X5@65% 1X5@70%, 1X5@75%, 1X5@80% )

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

“Mind Eraser”
AMRAP 20:
7 Power Cleans, 135/95
7 Burpees
200m Run