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April 28th, 2017

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean and Jerk (60%, 70%, 75%, 80%, 85%x3)

Metcon

Metcon (Time)

For time:

20 Deadlift (225/155)(185/105)(135/85)

20 HSPU, (10 HSPU, 20 Push ups)

20 Thruster (95/65)(75/55)(65/45)

20 pull ups

20 Power clean (135/95)(95/65)(75/55)

20 RingDips

40 wallBalls (20/14#)(14/10)

10 power snatch (135/95)(95/65)(75/55)

April 27th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Metcon (Weight)

EMOMx 9:

3 Power Cleans + 3 Front Squats + 3 Push Jerks (HAP)

Metcon

A: Metcon (No Measure)

EMOMx10

Odd: 15/12 Cal Row

Even: 10 DB 1-arm Snatch (50/35)

L2: 15/12 Cal row, 40/25

L3: 12/10 Cals, 35/15

B: Metcon (Time)

Complete the following:

– 50 slam ball reps, (HAP)

April 26th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Metcon (No Measure)

EMOMx12:

Odd Min: 4 Power Snatch + 4 OHS (115/85)

Even Min: 4 C2B + 4 T2B

L2: 95/65, regular pull ups + T2B

L3: 75/55, ring rows + V ups

Metcon

Metcon (Time)

3 Rounds for time:

-10 Front Squats (185/135)

-20 CTB Pull-ups

-50 Double-unders

L2: 135/95, Chin over bar pull ups, DU’s

L3: 95/65, Ring Rows, 2:1 singles

April 25th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (E3M for 9mins: Set 1@75%, Set 2@70%, Set 3@65%)

ME Back Squat without breakdown in form. Must do more reps each set than in the previous set.

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 15:

-15 Box Jump Overs (24/20″)

-12 Ring Dips

-9 Power Cleans (155/105)

L2: 24/20″, Ring dips, 115/85#

L3: 20″ or less, Box Dips or banded ring dips, 95/65#

B: Metcon (No Measure)

Complete the following NFT:

3×10 Strict TTB

3×25 Back Extensions

if you don’t have T2B do strict leg raises or V-ups with a 3 sec pause at the top.

April 24th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Metcon (Time)

For time:

-100 KB Swings, (24/16kg)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP of:

-200m Run

-10 Push Jerk

-200m Run

-10 Front Squats

-200m Run

-10 Straight Leg DL

L1: 135/95#

L2: 95/65#

L3: 75/55#

April 21, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Power Clean (EMOM)

EMOTM 5:

3 Power Clean

EMOTM 5:

2 Power Clean

EMOTM 5:

1 Power Clean

Increase as you go

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:

-2 Rope Climbs

-4 Strict HSPU

-6 Box Jumps, (30/24″)

L2: (1 climb, kipping HSPU, 30/24″)

L3: (seated to standing rope climbs, push ups, 24/20″)

April 20th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (E3M for 9 ME Deadlift)

E3M for 9

ME Deadlift without breakdown in form. Must do more reps each set than in previous.

Set 1@ 72.5%

Set 2 @ 67.5%

Set 3@ 62.5%

Metcon

Metcon (10 Rounds for time)

EMOM for 20 minutes:

Even- 200 M Run

Odd- 1 round of:

– 6 Pull Ups

– 9 Push Ups

-12 Russian KB Swings

Rx’d +

Even-200 M Run

Odd- 1 round of “Nate”

– 2 Muscle Ups

– 4 Handstand Push Ups

– 8 KB Swings (70/53)

April 19th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Shoulder Press (Set 1 @ 72.5% Set 2 @ 67.5% Set 3 @ 62.5%)

Every 3mins for 9mns complete a ME set at the designated percentage. Each set should be more reps than the previous set. Record heaviest set.

Metcon

Metcon (AMRAP – Rounds and Reps)

L1:

Complete the following:

-400 M Run

Starting at 5:00 minutes:

7 min AMRAP of:

-24 Double Unders

-12 Bar Facing Burpees

-6 Power Snatches (135/95)

Starting at 15:00 minutes:

-400 M Run

L2: Dubs, BFB, 95/75#

L3: 2:1 singles, BFB, 75/55#

April 18th, 2017


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Alt. Tabata:

Hanging L-Sit

Hollow rocks

Metcon

Metcon (Time)

For time:

-50 double unders/2:1 singles

-40 push ups

-30 dips

-20 cal row

-10 rope climbs/10 feet on floor rope climbs/hand over hand tire pull

-20 cal row/ad

-30 dips

-40 push ups

-50 double unders

*20 minute TC*

April 17th, 2017


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat (E3M for 9mns ME@ 72.5, 67.5, 62.5%)

Metcon

Metcon (Time)

3 RFT:

400m run

10 DB hang power clean

10 DB front rack lunge

10 T2B