Tag Archives: crossfit 77080

Saturday 08.19.17

9:15am Team WOD AMRAP in 22:00 2 person teams; each athlete completes the following while partner rests 5 c&j – 2 burpees; switch 5 c&j – 4 burpees; switch 5 c&j – 6 burpees; switch 5 c&j – 8 burpees; … Continue reading

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Friday 08.18.17

Warm Up: Front Rack Wrist Opening then 30 DB Snatch 20 Sit Ups 10 squat jumps Strength: Find 1RM Power Clean MetCon: “Elizabeth” 21-15-9 Squat Cleans Ring Dips E: 55/35#; box dips F: 75/55#; thicker band P: 115/75#; thinnest bands … Continue reading

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Thursday 08.17.17

Warm Up: Thoracic Spine Mobility Couch Stretch then 5 Rounds :30 on/ :30 off Empty Bar OHS Hold Strength: 3 Attempts at Max Rep Bodyweight Overhead Squat Rest 3:00 between efforts Scores are best set AND total reps across 3 … Continue reading

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Wednesday 08.16.17

Warm Up: Shoulders mobility then 4 Steady Rounds 10 KB Taters (suggested 53/35lbs) Run 100m Strength: Find a 3RM Deadlift MetCon: “Diane” 21-15-9 Deadlift Handstand Push Ups E: 135/95#; box HSPU F: 155/115#; 2+ ab mat P: 185/135#; 1 ab … Continue reading

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Tuesday 08.15.17

Warm Up: 5 Rounds 5 Snatch Balance (suggested load 95/65lbs) 10 Box Jumps Strength: EMOM until failure 6 Bar Facing Burpees 1 Squat Clean and Jerk Add weight each minute;(Both movements in same minute) Men’s RX for example (165>175>185…) E: … Continue reading

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Monday 08.14.17

Testing Week 2 of 2 Warm Up: 3:00 of Glute Activation then 30 Medball Cleans 20 Wall Balls 10 Strict Pull Ups Strength: 15:00 to Find a 1RM Back Squat MetCon: Fight Gone Bad” 3 Rounds 1:00 Wallballs 1:00 Sumo … Continue reading

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Friday 08.11.17

Warm Up: Run 400m then 15-12-9 Empty Bar Thrusters Shoulder Kips Empty Bar Split Jerks Strength: Find 1RM Jerk from Rack MetCon: “Fran” 21-15-9 Thruster Pull Ups E: 55/35#; jumping pull ups F: 65/45#; thicker band P: 75/55#;thinnest band C: … Continue reading

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Thursday 08.10.17

Warm Up: Thoracic Mobility over medicine ball then 3 Steady Rounds :45 sec Goblet Squat Hold 15 Calorie Row Strength: 2016 Regionals Snatch Pyramid 10 Squat Snatch 8 Squat Snatch 6 Squat Snatch 4 Squat Snatch 2 Squat Snatch 11 … Continue reading

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Wednesday 08.09.17

Warm Up: 2:00 of Twisted Cross on both sides then 2 Rounds 5 Floor Presses 5 Bar Facing Burpees Run 200m Strength: Find a 5RM Bench Press MetCon: 3 Rounds Run 800m 15 Toes to Bar 10 Power Cleans E: … Continue reading

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Tuesday 08.08.17

Warm Up: Run 800m then 3 Rounds 7 Empty Bar OHS 7 Box Jumps 7 Kip Swings on Rings Strength: 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk Rest 3:00 between efforts Scores are best … Continue reading

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