Monthly Archives: November 2016

Oly

CrossFit Structured – Olympic Lifting Warm-up Coaches Choice (No Measure) Weightlifting Metcon (No Measure) A. Clean + Front Squat 1 x 2 + 3 @50% 1 x 2 + 3 @60% 1 x 2 + 3 @70% 1 x 2 + 2 @75% 
1 x 2 + 2 @80% 2 x 2 + 2 @85% […]

SWEAT

CrossFit Structured – Sweat Warm-up Coaches Choice (No Measure) Sweat A: Metcon (Time) 40:00 CAP 30 – 20 – 10 Pistol Squats Burpees Sit Ups 800m Run 10 – 20 – 30 BB Thrusters 45/35 KB Swings O/B T2B 800m RunBK: R/G, 95/65

Cardio Wednesdays

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 5 Rounds of: 200m Front Rack Carry (HAP) 30 KB Swings (russian) O/B 400m Run Rest 2 minutes

Tuesday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Power Clean + Jerk For 14 minutes, every 2 minutes perform (7 sets): 1 x 1+2 @50% of C&J 1rm 1 x 1+2 @60% 1 x 1+1 @70% 1 x 1+1 @75% 3 x 1+1 @80% Metcon B: Metcon (AMRAP – Rounds and Reps) […]

Max Effort Monday

CrossFit Structured – WOD Back squat with 3 sec pause (Work to a heavy set of 3) Metcon (AMRAP – Reps) 12min EMOM: 1.) 8 RDLs (155/115) 2.) 20 sit-ups 3.) 40 sec ME cal row *score is cal row

Saturday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) A. For 12 minutes, every 2 minutes perform: 10 BB Squat Jumps + 10 Box Jumps 24”/20” Rest 5 minutes B. 18 min AMRAP of: 30 FR Lunges 75/55 300m Run 30 KB Swings O/B

SOS

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) SOS A: Metcon (Time) 10 min AMRAP of: 9 Snatches 135/95 6 T2B 3 Bar over Burpees Rest 2 minutes 3 Rounds of: 30 Wall Balls 30 Pull Ups

Oly

CrossFit Structured – Olympic Lifting Weightlifting () Metcon (No Measure) Snatch Pull + Snatch 1 x 2+1 @50% 1 x 2+1 @60% 1 x 2+1 @70% 3 x 1+1 @75% B. OH Squats 5 x 3 @70% 5:2:0

Thanksgiving WOD

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 100 DU 50 Deadlifts 225/165 50 Burpees 50 Thrusters 95/65 50 Push Ups 50 Push Press 115/85 50 Pull Ups 100 DU

Tuesday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A1: Snatch 1 x 3 @50% 1 x 3 @60% 3 x 3 @70% A2: Snatch Pull 3 x 4 @ 80% Metcon B: Metcon (Time) 100 HSPU*Scale as needed