Monthly Archives: September 2017

OLY

CrossFit Structured – Olympic Lifting Metcon Metcon (No Measure) Power Snatch 1×3 @ 60% 1×3 @ 65% 4×3 @ 70% Metcon Metcon (No Measure) Snatch Balance 1×5 @ 60% 1×5 @ 65% 3×5 @ 70% Metcon Metcon (No Measure) Back Squat 4×8 @ 75%

Crossfit

CrossFit Structured – WOD Metcon Metcon (AMRAP – Reps) Teams of 2: AMRAP 20: 4 Rounds of “DT” 135/95 40 Cal Row Rest 5min. AMRAP 10: 20 Burpees 20 OH Lunges w/ a 55/35lb plate“DT” is: (RX+ 155/105) 12 deadlifts 9 hang cleans 6 jerks *Break up the work however you like, but ideally each […]

OLY

CrossFit Structured – Olympic Lifting Metcon Metcon (No Measure) Power Clean & Jerk 1×3 @ 60% 1×3 @ 65% 4×3 @ 70% Metcon Metcon (No Measure) Clean Pull (to hip) 4×3 HAP Metcon Metcon (No Measure) Front Squat 4×8 @ 75%

PARTNER WOD

CrossFit Structured – WOD Metcon Metcon (AMRAP – Reps) Batman and Robin One round each partner: Partner A runs 400M Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back. Switch. (Score is reps of hang power clean and jerks.) One round each partner: Partner A runs 400M Partner […]

Tuesday

CrossFit Structured – WOD Metcon A: Metcon (Time) 50 – 30 – 10 Thrusters 95/65 40 – 20 Burpees 300m Row between rounds Accessory B: Toes-To-Bar 8 min EMOM of: 10 T2B

ME Upper

CrossFit Structured – WOD Weightlifting A: Strict Press For 15 minutes, every 3 minutes perform: 10 Strict Press (HAP) 60 DU Metcon B: Metcon (Time) 2 Rounds of: 21 Dbl. KB Push Press G/Y 10 HSPU 15 Dbl. KB Push Press 10 HSPU 9 Dbl. KB Push Press 10 HSPU Accessory C: Metcon (Time) 100 […]

Thursday

CrossFit Structured – WOD Metcon Metcon (No Measure) EMOM x 4min. 15/12 Cal Row 1min. Rest EMOM x 4min. 200m Sprint EMOM x 10min. Odd: 14 Lateral KB Squats Even: Max Push-Ups in 40sec. For Time: (Time CAP: 10min.) 50 barbell front squats 40 russian kb swings 30 pull-ups 20 burpees 200 meter run (RX+ […]

SWEAT

CrossFit Structured – SWEAT! Metcon Metcon (No Measure) EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 15 Front Squats 75/55 Min 3: 15 Burpees Min 4: 15 SDHP Min 5: 20 Sit-Ups Min 6: 50 Double Unders Min 7: Rest

Friday

CrossFit Structured – WOD Weightlifting Metcon Metcon (Weight) 10min. EMOM: Odd: 3 Power Cleans Even: 3 Front Squats (Same Bar) *Try and Pick 1 weight for the whole thing (Something hard). You may only change the weight ONE time if needed. This should be pretty terrible. Metcon (AMRAP – Rounds) 10min. AMRAP: 15 Power Cleans […]

ME Lower

CrossFit Structured – WOD Weightlifting A: Back Squat For 15 minutes, every 3 minutes perform: 10 Back Squats (HAP) 100m Run Metcon B: Metcon (No Measure) 4 Rounds of: 15 OH Squats 95/65 12 Box Jumps 24”/20” 9 Wall Balls 20/15