Monthly Archives: February 2017

Tuesday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (AMRAP – Rounds) 60 Push Press 115/85 800m Run 60 Pull Ups 800m Run 60 Push Ups Accessory B: Turkish Get Up (30x (15/side))

Max Effort – Lower

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Back Squat For 14 minutes, every 2 minutes perform: 3 Back Squats (HAP) A2. 2 min AMRAP of: Back Squats @50% of A1 (Do NOT drop the bar) Metcon B: Metcon (No Measure) 12 min EMOM of: Even: 8 RDL’s 155/105 Odd: 6/6 Dbl. […]

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Split Jerk 1 x 3 @50% 1 x 3 @60% 1 x 3 @70% 3 x 2 @85% B. Push Press 4 x 10 @ HAP C. OH Squat 4 x 3 (0:4:0) @75%

SOS

CrossFit Structured – WOD Metcon A: Isabel (Time) For Time: 30 Snatches, 135# / 95#Rest 5 minutes B: Metcon (Time) 42 – 30 – 18 Clean & Jerk 95/65 Cal Row

Saturday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Weight) For 14 minutes, every 2 minutes perform: 4 Front Squats + 2/2 Front Rack Lunges + 4 Front Squats (Heavy as possible) B: Metcon (AMRAP – Reps) 12 min AMRAP of: 30 DU 30 Sit Ups 30 Air Squats 30 Ball Slams […]

Crossfit Open 17.1

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: […]

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Snatch 1 x 3 @50% 1 x 3 @60% 1 x 3 @70% 3 x 2 @85% B. Snatch Pull + High Pull 4 x 1+2 @80% C. Front Squat 4 x 3 (0:4:0) @75%

Thursday

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Clean and Jerk For 16 minutes, every 2 minutes perform: 2 Cleans + 2 Split Jerks (Heavy as possible) Metcon B: Metcon (Time) 50 SDLHP 95/65 50 Pull Ups 50 KB C&J G/Y

SWEAT

CrossFit Structured – Sweat Warm-up Coaches Choice (No Measure) Sweat A: Metcon (Time) 800m Run 30 – 20 – 10 KB Deadlifts R/G Box Jumps 24”/20” 800m Run 30 – 20 – 10 KB Lunges G/Y Burpee Box Jump Overs 800m Run

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Clean 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 80% 3 x 2 @ 85% B. Clean Pull + High Pull 4 x 1 + 2 @85% C. Back Squat 4 x 3 @80% (0:4:0)