Monthly Archives: October 2016

Max EFFORT Monday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Front Squat 2-2-2-2-2-2-2 *Work up to a heavy 2 Metcon B: Metcon (AMRAP – Reps) 4 Rounds of: 1:00 FR Lunges 75/55 Rest 30 seconds 1:00 KB Swings G/Y Rest 30 secondsBK: 95/65, R/G

Weightlifting

CrossFit Structured – Olympic Lifting Warm-up Coaches Choice (No Measure) Weightlifting Metcon (No Measure) A. Hang Snatch + Snatch + OH Squat 1 x 1+2+1 @50% 1 x 1+2+1 @60% 5 x 1+1+1 @70% B. Snatch Deadlift 4 x 4 @80%+ C. Back Squats 4 x 3 @ 75% Tempo= 0:4:0

Weightlifting

CrossFit Structured – Olympic Lifting Warm-up Coaches Choice (No Measure) Weightlifting Metcon (No Measure) A. 2-position Snatch 1 x 1+1 @50% 1 x 1+1 @60% 1 x 1+1 @70% 3 x 1+1 – Work up to a heavy B. 2-position Clean 1 x 1+1 @50% 1 x 1+1 @60% 1 x 1+1 @70% 3 x […]

Cardio Wednesdays

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 40 Wall Balls 20/15 40 Push Ups 40 DU 400m Run 30 Wall Balls 30 Push Ups 30 DU 400m Run 20 Wall Balls 20 Push Ups 20 DU 400m Run 10 Wall Balls 10 Push Ups 10 DU 400m Run

SOS

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) SOS A: Metcon (No Measure) 3 Rounds of: 500m Row 400m Run 15 Push press 135/95 Rest 3 minutes 20-15-10-5 Hang Power Clean 135/95 Bar over Burpees T2B

Saturday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (No Measure) 30 min EMOM of: 1. 12 Deadlifts 185/125 2. 10 Burp BJ’s 24”/20” 3. 20 Sit Ups 4. :50 Max DU 5. Rest

Thigh Day Friday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Strength/Skill A: Metcon (Weight) 5 Sets of: 6/6 Bulgarian Split Squat (HAP) Rest 30 seconds 12 RDL’S (HAP) Rest 1 minute Metcon B: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 5 Dbl. KBS B/W 10 Dbl. KB Front Squats 15 T2B

SWEAT

CrossFit Structured – Sweat Warm-up Coaches Choice (No Measure) Sweat A: Metcon (Time) 100 Ball Slams 30/20 800m Run 100 Burpees 800m Run 100 KB Swings O/B

Thursday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Strength/Skill A: Pull-ups For 12 minutes, every 2 minutes perform: 6-8 Weighted Pull Ups Metcon B: Metcon (Time) 15 min CAP 3 Rounds of: 21 Pull Ups 15 Push Press 95/65 9 P. Snatches

Weightlifting

CrossFit Structured – Olympic Lifting Warm-up Coaches Choice (No Measure) Weightlifting Metcon (No Measure) A. Hang Clean + Clean + Jerk 1 x 1+2+1 @50% 1 x 1+2+1 @60% 5 x 1+1+1 @70% B. Rack Pulls (ATK) 4 x 5 @100%+ C. Front Squats 4 x 3 @75% Tempo= 0:4:0