Monthly Archives: December 2016

Happpyyyy New Year

CrossFit Structured – WOD Metcon A: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Thigh Day Friday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A1: RDL RDL’s 4 x 15 (HAP) *Rest 1-2 between sets A2: Front Rack Lunge Front Rack Lunges 3 x 12/12 (HAP) *Rest 1-2 between sets Metcon B: Metcon (Time) For time: 100 Air Squats 42 Cal Row 100 Air Squats 30 Cal Row 100 […]

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Split Strict Press 3 x 3 @30-50% B. Split Jerk 1 x 2 @60% 1 x 2 @70% 1 x 2 @75% 3 x 2 @80% C. Jerk Drive 4 x 3 @100%+ D. OH Squat 4 x 5 @83%

Thursday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Snatch For 14 minutes, every 2 minuets perform: 1 Snatch + 1 Hang Snatch + 2 OH Squats *Work up to a heavy if technique permits Metcon B: Metcon (Time) 2 Rounds of: 800m Run 30 Pull Ups 18 Thrusters 95/65

SWEAT

CrossFit Structured – Sweat Sweat A: Metcon (Time) Buy in: 800m Run 30 – 20 – 10 – 20 – 30 KB Clusters Y/P Ring Rows Cash out: 800m Run

Cardio Wednesday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 15 Cal Row 12 T2B 9 Burpees Rest 2 minutes 10 min AMRAP of: 200m Run 20 Ball Slams 45/30 Rest 2 minutes 10 min AMRAP of: 15 Box Jumps 24”/20” 12 Weighted Sit […]

Max Effort Monday.

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Sumo Deadlift (5-5-3-3-1-1-1) Work up to a hevay single Metcon B: Metcon (Time) 15:00 CAP 1 Round of “DT” 400m Run 2 Rounds of “DT” 300m Run 3 Rounds of “DT” 200m Run RX= 155/1051 Round of “DT”= 12 Deadlifts 9 Hang Power Cleans […]

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Behind the Neck Press 3 x 3 @40-60% B. Split Jerk 1 x 3 @60% 1 x 3 @70% 4 x 3 @75% C. Push Press 4 x 5 @80%+ D. OH Squat 3 x 5 @80%

Tuesday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Weight) 32 min EMOM of: 1. 7 Back Squats @75% 2. 14 Wall Balls 20/15 3. 21 Unbroken DU 4. Rest**Coaches choice for Double-under penalty **If you do not have Double-unders “AT ALL”, you must practice for 1 minute

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Tall Snatch 3 x 3 @30-40% B. Snatch 1 x 3 @50% 1 x 3 @60% 1 x 3 @70% 4 x 3 @75% C. Halting Snatch Deadlift 3 x 4 @80-90% of Snatch *2-3 sec pause at the hip *focus on position and keeping […]