Monthly Archives: September 2017

MASH

CrossFit Structured – WOD Metcon Metcon (No Measure) Metcon 0-15min. 3 Rounds: 400m Run 500m Row 15-30min. Find your 5RM Deadlift 30-45min. 10 Rounds: 11 Pull-Ups 11 Front Squats 75/55″

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Muscle Snatch 3 x 5 HAP Snatch W/ a 3 second pause at mid shin 3@70% 3@75% 3@80% 2×3@85% Back Squat 5@60% 3@70% 2@80% 2@90% 1@95% Front Squat 5@65% 4@75% 4@80% 4@85%

SWEAT

CrossFit Structured – Sweat Metcon Metcon (Calories) 35 min EMOM of: 1. 12 KB C&J (rt) 2. 12 KB C&J (lt) 3. 12 Burpees 4. 1:00 Max Cal Row 5. Rest

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Hi Hang Clean + Clean 2+1@50% 2+1@55% 2+1@60% Clean W/ a 3 second pause at mid shin 3@70% 3@75% 3@80% 2×3@85% Back Squat 5@65% 3×5@75% Front Squat 4×5@65%

DE Lower

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Front Squat 12 min EMOM of: Front Rack Box Squat 4 @70% of FS 1RM Metcon B: Metcon (Weight) For 18 minutes, every 3 minutes perform: 10 Step Back Lunges (5/side) HAP 25 Air SquatsScore weight used

DE Upper

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Power Snatch 12 min EMOM of: 1 Power Snatch + 1 Snatch Push Press + 1 OH Squat Sets 1-6 @70% of Snatch Sets 7-12 @75% Metcon B: Metcon (Time) 5-10-15-20 HSPU 40-30-20-10 Cal Row

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Snatch off blocks above the knee Heavy 3 Clean off blocks above the knee Heavy 3

SOS

CrossFit Structured – WOD Metcon Metcon (No Measure) 4 x 500m Row Rest 2 minutes b/w sets Rest as needed 12 min AMRAP of: 20 Alt.KB Snatch G/Y 20 Burpees Rest as needed 3 Rounds of: 50 DU 8 Power Cleans 155/105

ME Lower

CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Box Squat (Find a 1RM) Metcon B: Metcon (Time) 21 Squats Cleans 115/85 21 T2B Rest 2 minutes 15 Squat Cleans 135/95 15 T2B Rest 2 minutes 9 Squat Cleans 155/105 9 T2BBK: 135/95, 155/105, 185/115 Accessory C: Metcon (No Measure) 4 Rounds of: […]

Crossfit

CrossFit Structured – WOD Metcon A: Metcon (5 Rounds for time) For 25 minute, every 5 minutes perform: 300m Run 10 Deadlifts (HAP) 60 DU *Climb in weight on the deadlifts Accessory B: Metcon (No Measure) 5 Sets of: 20 BB Curls 20 Banded Tricep Pushdown