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121317

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m run

Mobility: Group Stretch

3 Rounds

8 front squats(empty/trainer bar)

8 overhead squats(empty/trainer bar)

12 mountain climbers

8 kips on bar/ring rows

Metcon

Metcon (Time)

For Time:

1200m run

30 pull ups

15 front squats(155/105)

30 pull ups

15 overhead squats(155/105)

1200m run

Mobility

NATURAL SPRING

121217

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

3 min DU practice

Mobility: shoulders, calves, glutes

3 Rounds:

20 sec HS hold

12 split jumps

8 extended lever kips

Weightlifting

Back Squat (5×10@75% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 toes to bar

12 back rack lunges(135/95)

8 HSPU

24 Double Unders

121117


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, Chest

3 Rounds(empty/trainer bar):

5 hang power cleans

5 push press

5 push jerks

Strength

Push Press (5×2@75% of 1rm)

superset with 5 push ups onto a plate

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

10 hang power cleans(115/75)

10 STOH(115/75)

10 bar facing burpees

120817

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

tabata jumping squats

Mobility: Chest, Midline, Shoulders

3 Rounds:

5 broad jumps

7 extended lever kips/knee raises

5 HR push ups

Strength

Muscle-ups (5×5 strict pull ups + 2 bar muscle ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 Box Jumps

15 Push Ups

10 Toes to Bar

120717

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Hips, Shoulders, Quads

3 Rounds:

8 medball cleans

5 HR push ups

5 burpees

Strength

Front Squat (EMOM for 8mins 5 reps @65% if 1rm)

must take from the ground

Metcon

Metcon (Time)

For TIme:

3 Rounds

18 Alt KB Snatches(53/35)

9 HSPU

6 Burpee bar MU

120617


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

300m row + 5 inch worms

Mobility: Hamstrings, Front rack position(wrist)

3 Rounds:

Empty/trainer bar DT(12 Deadlifts, 9 Hang Power cleans, 6 STOH)

Strength

“Grip” (3 Rounds)

3 Rounds:

50m Single arm OH plate carry

50m Farmers Walk

50m Front Rack Carry

1 min Loaded Barbell Holds

Metcon

Metcon (Time)

5 Rounds For Time:

“DT”

12 Deadlifts

9 Hang Power Cleans

6 STOH

(155/105)

120517


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Dynamic Mobility: Hamstrings, Calves

Tabatax2: High knees, butt kicks, side steps, heel to toe, open & close the gate

Metcon

Metcon (Time)

For Time:

2K Row

2K Run

Mobility

DRAGON FOR DAYS

120417

CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata plate hops & air squats

Mobility: chest, calves, quads

3 Rounds:

10 Double/20 Single Unders

5 HR Pushups

Strength

Bench Press (8×2@80% of 1rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

18 Wall Balls

36 Double Unders

120117


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

400m Row

Mobility: Shoulders, hips, quads

3 Rounds:

5 thrusters(empty/trainer bar)

5 OHS(empty/trainer bar)

5 burpees over the bar

Strength

power snatch + OHS (EMOM for 10 mins @ 75% of 1rm)

2 Power snatches + 1 OHS

Metcon

Metcon (Time)

21-15-9

Thrusters(115/75)

Burpees over the bar

113017


CrossFit North Myrtle Beach – CrossFit

Warm-up

Warm-up (No Measure)

Tabata plate hops + burpees

Mobility: Shoulders, chest, calves

3 Rounds:

20 DU/Singles

5 HR Push ups

5 Kb snatches (R+L)

Midline Conditioning

medball situps (50 medball situps(20/14))

accumulate 50 medball situps using tabata format alternating plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

30 Double Unders

20 Alt KB Snatches(53/35)

10 HR Push Ups