Monthly Archives: March 2017

Saturday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 5 Rounds of: 10 T2B 20 Wall Balls 20/15 30 DU (Scale- 3:1)REST 3-5 MINUTES B: Metcon (Time) 15 – 12 – 9 – 6 – 3 Thrusters 115/85 Ring Dips

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. Drop Snatch 4 x 3@40-60% B. Snatch + Hang Snatch + OH Squat 1 × 1+1+2@70% 2 × 1+1+2@75% 3 × 1+1+2@80% C. Front Squats 5-5-5-5-5 (HAP)

Max Effort Upper

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Strict Press For 14 minutes, every 2 minutes perform: 8 Strict Press (HAP) Metcon B: Metcon (AMRAP – Reps) 15 min AMRAP of: 3-6-9-12-15-18….etc OH Squats 95/65 Pull Ups

SWEAT

CrossFit Structured – Sweat Sweat A: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats B: 1-Mile Run (Time) Max Effort 1-Mile Run

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) A. BTN Split Jerk Press 3 x 5 @40-60% B. Clean + Hang Clean + Jerk 1 × 1+1+2@70% 2 × 1+1+2@75% 3 × 1+1+2@80% C. Back Squats 5-5-5-5-5 (HAP)

SWEAT

CrossFit Structured – Sweat Sweat Metcon (Time) 4 Rounds of: 800m Run 25 American KBS G/Y 25 Burpee Box Jumps 24”/20”

Tuesday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Strength/Skill A1: Power Snatch 6 min EMOM of: 3 Power Snatches (HAP) *increase weight each set Metcon (No Measure) REST 3 MINUTES A2: Power Clean 6 min EMOM of: 3 Power Cleans (HAP) *increase weight each set Metcon B: Metcon (Time) 5 Rounds (18:00 CAP) 60 […]

Wednesday- Crossfit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A1: Metcon (Time) 5 Rounds of: 10 Cal Row 5 Squat Cleans 185/125 Rest 1 minute between roundsRest 5 minutes A2: Metcon (Time) 3 Rounds of: 200m Farmer Carry R/G 50 Air Squats

Max Effort – Lower

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Front Squat For 14 minutes, every 2 minutes perform: Sets 1 & 2: 5x Sets 3 & 4: 3x Sets 5, 6 & 7: 1x Heavy as possible Metcon B: Metcon (AMRAP – Reps) 4 Sets of: 1:00 Dbl. KB Front Squats B/W Rest […]

Friday- CrossFit

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (AMRAP – Rounds and Reps) 30 min AMRAP of: Buy in: 100 Sit Ups 400m Run 20 Box Jumps 24″/20″ 20 Back Rack Lunges 95/65 (10/side)