Tag Archives: crossfit

Wednesday 04.12.17

Warm Up AMRAP 8:00 Row 250m 10 High Hang Squat Cleans (light weight) 10 Push Ups Strength Squat Clean 5×3 – Start at 60% and work up, clean reps only. Drop and reset each rep MetCon #1 Run 800m x … Continue reading

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Tuesday 04.11.17

Tuesday 04.11.17 Warm Up Wrist Mobility -then- 5 Rounds :20 HS Hold :20 Rest -then- Split Jerk Foot Work Drills Strength Split Jerk 5×3 – Start at 60% and work up, clean reps only MetCon 40-30-20 Wallballs Pull Ups E: … Continue reading

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Monday 04.10.17

Warm Up Alternating EMOM 10:00 E: 10 Wall Balls Odd: 5 Strict Pull Ups Strength Back Squat 3×5 @70-80% MetCon “Grace” – compare to 01/11 30 power clean & jerks E: 55/35# F: 65/45# P1: 95/65# P2: 115/75# C: 135/95# … Continue reading

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Saturday 04.08.17

9:15am Team WOD 2 person teams; AMRAP in 25:00 Partner A: 7 deadlifts 5 hang power clean 3 s2oh Partner B: 500m row F: 75/55# P: 115/75# C: 135/95# Partner A does as many rounds/reps of 7/5/3 while partner B … Continue reading

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Thursday 04.06.17

Warm Up AMRAP 7:00 10 KB Swings 10 Goblet Squats 10 KB Snatches Strength 15:00 to find 1RM Power Clean MetCon #1 Row 500m x 3 Rest 3:00 Record fastest and slowest times MetCon #2 AMRAP 7 Minutes: 20 Double … Continue reading

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Tuesday 04.04.17

Warm Up Misfit Snatch Warm Up 3 tall muscle snatch + 1 pause OHS 3 power position muscle snatch + 1 pause OHS 3 low hang muscle snatch + 1 pause OHS 3 tall power snatch + 1 pause OHS … Continue reading

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Monday 04.03.17

TESTING WEEK Warm Up 30 Banded Good Mornings -then- 3 Rounds 10 Deadlifts 10 Hang Power Cleans 10 Push press *All with a light weight Strength Find your 5RM Touch and Go Deadlift – No bounce, no noise, control the … Continue reading

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Saturday 04.01.17

9:15am Team WOD AMRAP for 20:00 1 teammate does: 200m run 10 hang power clean 135/95 12 slam balls other teammate rows score = rounds plus meters rowed 10:00am Hero WOD U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, … Continue reading

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Friday 03.31.17

Warm up: With a partner, 3 rounds: 20 medball squat + toss (forward facing) 20 medball round-the-world 20 medball backward toss Speed/stamina: 800m run for time – compare to 01/10 MetCon: 4 rounds of AMRAP 3:00, rest 3:00 Row 20/15 … Continue reading

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Thursday 03.30.17

Warm up: 2:00 Puppy Dog Pose https://www.youtube.com/watch?v=VM87l97X7gY (skip to :53) 2:00 Upper Thoracic Mobility 3 Steady Rounds 12 Single Leg KB Deadlifts 24 Calorie Row Strength: In 15 Minutes build to 1RM Jerk from Behind the Neck (can be split) … Continue reading

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